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Maize vs Refried beans - In-Depth Nutrition Comparison

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Significant differences between Maize and Refried beans

  • Maize has more Vitamin B5, Vitamin B3, Folate, and Vitamin B1, however Refried beans are richer in Iron, Selenium, Copper, Fiber, and Manganese.
  • Refried beans covers your daily Sodium needs 15% more than Maize.
  • Refried beans have 5 times less Vitamin B3 than Maize. Maize has 1.77mg of Vitamin B3, while Refried beans have 0.367mg.
  • Maize contains less Sodium.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Maize vs Refried beans 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
2
:
Contains less Sodium -95.9%
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Equal in Magnesium - 35
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains less Sodium -95.9%
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Equal in Magnesium - 35
Equal in Phosphorus - 92

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
6
:
Contains more Vitamin C +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +279.4%
Contains more Folate +281.8%
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin C +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103.9%
Contains more Vitamin B3 +382.3%
Contains more Vitamin B5 +279.4%
Contains more Folate +281.8%
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%

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
10
Refried beans
Mineral Summary Score
18
Maize
33
Refried beans

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
30%
Refried beans
Carbohydrates
19%
Maize
14%
Refried beans
Fats
6%
Maize
9%
Refried beans

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 Refried beans
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.72g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 355mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.306g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Maize Refried beans Opinion
Calories 86 90 Refried beans
Protein 3.27 4.98 Refried beans
Fats 1.35 2.01 Refried beans
Vitamin C 6.8 6 Maize
Carbs 18.7 13.55 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 1.44 Refried beans
Calcium 2 29 Refried beans
Potassium 270 319 Refried beans
Magnesium 37 35 Maize
Sugar 6.26 0.54 Refried beans
Fiber 2 3.7 Refried beans
Copper 0.054 0.129 Refried beans
Zinc 0.46 0.58 Refried beans
Starch 5.7 7.43 Refried beans
Phosphorus 89 92 Refried beans
Sodium 15 370 Maize
Vitamin A 187 0 Maize
Vitamin E 0.07 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.155 0.076 Maize
Vitamin B2 0.055 0.079 Refried beans
Vitamin B3 1.77 0.367 Maize
Vitamin B5 0.717 0.189 Maize
Vitamin B6 0.093 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 0.3 2.1 Refried beans
Folate 42 11 Maize
Trans Fat 0 0.016 Maize
Saturated Fat 0.325 0.631 Maize
Monounsaturated Fat 0.432 0.601 Refried beans
Polyunsaturated fat 0.487 0.543 Refried beans
Tryptophan 0.023 0.065 Refried beans
Threonine 0.129 0.231 Refried beans
Isoleucine 0.129 0.242 Refried beans
Leucine 0.348 0.438 Refried beans
Lysine 0.137 0.377 Refried beans
Methionine 0.067 0.083 Refried beans
Phenylalanine 0.15 0.297 Refried beans
Valine 0.185 0.287 Refried beans
Histidine 0.089 153 Refried beans
Fructose 1.94 0 Maize

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
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.