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Maize vs Wheat - In-Depth Nutrition Comparison

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Summary of differences between Maize and Wheat

  • Maize has less Selenium, Manganese, Phosphorus, Copper, Iron, Zinc, Vitamin B3, Magnesium, Vitamin B6, and Vitamin B1 than Wheat.
  • Wheat covers your daily need of Selenium 161% more than Maize.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Wheat, durum.

Infographic

Maize vs Wheat 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
Maize
0
:
8
Wheat
Wheat
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
Contains less Sodium -86.7%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
Contains less Sodium -86.7%

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
Maize
4
:
6
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%
Equal in Folate - 43
Maize
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%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +280.7%
Contains more Vitamin B5 +30.4%
Contains more Vitamin B6 +350.5%
Equal in Folate - 43

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
37
Wheat
Mineral Summary Score
18
Maize
100
Wheat

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
82%
Wheat
Carbohydrates
19%
Maize
71%
Wheat
Fats
6%
Maize
11%
Wheat

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals 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 Wheat
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?
Wheat
Wheat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.8)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.129g)
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 Wheat Opinion
Calories 86 339 Wheat
Protein 3.27 13.68 Wheat
Fats 1.35 2.47 Wheat
Vitamin C 6.8 0 Maize
Carbs 18.7 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 3.52 Wheat
Calcium 2 34 Wheat
Potassium 270 431 Wheat
Magnesium 37 144 Wheat
Sugar 6.26 Wheat
Fiber 2 Maize
Copper 0.054 0.553 Wheat
Zinc 0.46 4.16 Wheat
Starch 5.7 Maize
Phosphorus 89 508 Wheat
Sodium 15 2 Wheat
Vitamin A 187 0 Maize
Vitamin E 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.419 Wheat
Vitamin B2 0.055 0.121 Wheat
Vitamin B3 1.77 6.738 Wheat
Vitamin B5 0.717 0.935 Wheat
Vitamin B6 0.093 0.419 Wheat
Vitamin B12 0 0
Vitamin K 0.3 Maize
Folate 42 43 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.325 0.454 Maize
Monounsaturated Fat 0.432 0.344 Maize
Polyunsaturated fat 0.487 0.978 Wheat
Tryptophan 0.023 0.176 Wheat
Threonine 0.129 0.366 Wheat
Isoleucine 0.129 0.533 Wheat
Leucine 0.348 0.934 Wheat
Lysine 0.137 0.303 Wheat
Methionine 0.067 0.221 Wheat
Phenylalanine 0.15 0.681 Wheat
Valine 0.185 0.594 Wheat
Histidine 0.089 0.322 Wheat
Fructose 1.94 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.