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Maize vs Flour - In-Depth Nutrition Comparison

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How are Maize and Flour different?

  • Maize is richer in Vitamin B5, while Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Copper, and Vitamin C.
  • Flour covers your daily need of Selenium 61% more than Maize.
  • Maize contains 2 times more Vitamin B5 than Flour. Maize contains 0.717mg of Vitamin B5, while Flour contains 0.438mg.

Corn, sweet, yellow, raw and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Maize vs Flour 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
:
6
Flour
Contains more Magnesium +68.2%
Contains more Potassium +152.3%
Contains more Calcium +650%
Contains more Iron +792.3%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Copper +166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Magnesium +68.2%
Contains more Potassium +152.3%
Contains more Calcium +650%
Contains more Iron +792.3%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Copper +166.7%

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
:
4
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folate +335.7%
Equal in Vitamin K - 0.3
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% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folate +335.7%
Equal in Vitamin K - 0.3

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

All nutrients comparison - raw data values

Nutrient Maize Flour Opinion
Net carbs 16.7g 73.61g Flour
Protein 3.27g 10.33g Flour
Fats 1.35g 0.98g Maize
Carbs 18.7g 76.31g Flour
Calories 86kcal 364kcal Flour
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g 0.27g Flour
Fiber 2g 2.7g Flour
Calcium 2mg 15mg Flour
Iron 0.52mg 4.64mg Flour
Magnesium 37mg 22mg Maize
Phosphorus 89mg 108mg Flour
Potassium 270mg 107mg Maize
Sodium 15mg 2mg Flour
Zinc 0.46mg 0.7mg Flour
Copper 0.054mg 0.144mg Flour
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.06mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.785mg Flour
Vitamin B2 0.055mg 0.494mg Flour
Vitamin B3 1.77mg 5.904mg Flour
Vitamin B5 0.717mg 0.438mg Maize
Vitamin B6 0.093mg 0.044mg Maize
Folate 42µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.023mg 0.127mg Flour
Threonine 0.129mg 0.281mg Flour
Isoleucine 0.129mg 0.357mg Flour
Leucine 0.348mg 0.71mg Flour
Lysine 0.137mg 0.228mg Flour
Methionine 0.067mg 0.183mg Flour
Phenylalanine 0.15mg 0.52mg Flour
Valine 0.185mg 0.415mg Flour
Histidine 0.089mg 0.23mg Flour
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.325g 0.155g Flour
Monounsaturated Fat 0.432g 0.087g Maize
Polyunsaturated fat 0.487g 0.413g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Flour
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
50
Flour
Mineral Summary Score
18
Maize
40
Flour

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
62%
Flour
Carbohydrates
19%
Maize
76%
Flour
Fats
6%
Maize
5%
Flour

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 5.99g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.17g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.