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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
Infographic link

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
Contains less Sodium -95.9%
Contains more Calcium +1350%
Contains more Iron +176.9%
Contains more Potassium +18.1%
Contains more Zinc +26.1%
Contains more Copper +138.9%
Equal in Magnesium - 35
Equal in Phosphorus - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains less Sodium -95.9%
Contains more Calcium +1350%
Contains more Iron +176.9%
Contains more Potassium +18.1%
Contains more Zinc +26.1%
Contains more Copper +138.9%
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 A +∞%
Contains more Vitamin C +13.3%
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 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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin C +13.3%
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%

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

All nutrients comparison - raw data values

Nutrient Maize Refried beans Opinion
Net carbs 16.7g 9.85g Maize
Protein 3.27g 4.98g Refried beans
Fats 1.35g 2.01g Refried beans
Carbs 18.7g 13.55g Maize
Calories 86kcal 90kcal Refried beans
Starch 5.7g 7.43g Refried beans
Fructose 1.94g 0g Maize
Sugar 6.26g 0.54g Refried beans
Fiber 2g 3.7g Refried beans
Calcium 2mg 29mg Refried beans
Iron 0.52mg 1.44mg Refried beans
Magnesium 37mg 35mg Maize
Phosphorus 89mg 92mg Refried beans
Potassium 270mg 319mg Refried beans
Sodium 15mg 370mg Maize
Zinc 0.46mg 0.58mg Refried beans
Copper 0.054mg 0.129mg Refried beans
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 6mg Maize
Vitamin B1 0.155mg 0.076mg Maize
Vitamin B2 0.055mg 0.079mg Refried beans
Vitamin B3 1.77mg 0.367mg Maize
Vitamin B5 0.717mg 0.189mg Maize
Vitamin B6 0.093mg 0.103mg Refried beans
Folate 42µg 11µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2.1µg Refried beans
Tryptophan 0.023mg 0.065mg Refried beans
Threonine 0.129mg 0.231mg Refried beans
Isoleucine 0.129mg 0.242mg Refried beans
Leucine 0.348mg 0.438mg Refried beans
Lysine 0.137mg 0.377mg Refried beans
Methionine 0.067mg 0.083mg Refried beans
Phenylalanine 0.15mg 0.297mg Refried beans
Valine 0.185mg 0.287mg Refried beans
Histidine 0.089mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Maize
Saturated Fat 0.325g 0.631g Maize
Monounsaturated Fat 0.432g 0.601g Refried beans
Polyunsaturated fat 0.487g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Refried beans
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
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

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.

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.