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Maize vs Cereal - In-Depth Nutrition Comparison

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A recap on differences between Maize and Cereal

  • Cereal is higher than Maize in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily Vitamin B1 needs 511% more than Maize.
  • The amount of Sodium in Maize is lower.

Food varieties used in this article are Corn, sweet, yellow, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Maize vs Cereal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
4
:
4
Cereal
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains more Potassium +157.1%
Contains less Sodium -98.1%
Contains more Calcium +400%
Contains more Iron +6450%
Contains more Zinc +1552.2%
Contains more Copper +153.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Magnesium +94.7%
Contains more Phosphorus +15.6%
Contains more Potassium +157.1%
Contains less Sodium -98.1%
Contains more Calcium +400%
Contains more Iron +6450%
Contains more Zinc +1552.2%
Contains more Copper +153.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
5
:
7
Cereal
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin C +466.2%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +217.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +1393%
Contains more Vitamin E +14.3%
Contains more Vitamin C +466.2%
Contains more Vitamin B1 +3956.8%
Contains more Vitamin B2 +6936.4%
Contains more Vitamin B3 +1573.4%
Contains more Vitamin B6 +6336.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maize Cereal Opinion
Net carbs 16.7g 85.45g Cereal
Protein 3.27g 6.06g Cereal
Fats 1.35g 1.08g Maize
Carbs 18.7g 86.85g Cereal
Calories 86kcal 378kcal Cereal
Starch 5.7g g Maize
Fructose 1.94g 0.26g Maize
Sugar 6.26g 10.35g Maize
Fiber 2g 1.4g Maize
Calcium 2mg 10mg Cereal
Iron 0.52mg 34.06mg Cereal
Magnesium 37mg 19mg Maize
Phosphorus 89mg 77mg Maize
Potassium 270mg 105mg Maize
Sodium 15mg 795mg Maize
Zinc 0.46mg 7.6mg Cereal
Copper 0.054mg 0.137mg Cereal
Vitamin A 187IU 2792IU Cereal
Vitamin E 0.07mg 0.08mg Cereal
Vitamin D 0IU IU Maize
Vitamin D 0µg µg Maize
Vitamin C 6.8mg 38.5mg Cereal
Vitamin B1 0.155mg 6.288mg Cereal
Vitamin B2 0.055mg 3.87mg Cereal
Vitamin B3 1.77mg 29.62mg Cereal
Vitamin B5 0.717mg 0.226mg Maize
Vitamin B6 0.093mg 5.986mg Cereal
Folate 42µg µg Maize
Vitamin B12 0µg µg Maize
Vitamin K 0.3µg 0µg Maize
Tryptophan 0.023mg 0.066mg Cereal
Threonine 0.129mg 0.241mg Cereal
Isoleucine 0.129mg 0.26mg Cereal
Leucine 0.348mg 0.767mg Cereal
Lysine 0.137mg 0.113mg Maize
Methionine 0.067mg 0.13mg Cereal
Phenylalanine 0.15mg 0.365mg Cereal
Valine 0.185mg 0.344mg Cereal
Histidine 0.089mg 0.162mg Cereal
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.325g 0.26g Cereal
Monounsaturated Fat 0.432g 0.204g Maize
Polyunsaturated fat 0.487g 0.354g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
393
Cereal
Mineral Summary Score
18
Maize
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
36%
Cereal
Carbohydrates
19%
Maize
87%
Cereal
Fats
6%
Maize
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Maize
Maize is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 780mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 17)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $1.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.