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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.

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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 Potassium +152.3%
Contains more Magnesium +68.2%
Contains more Iron +792.3%
Contains more Calcium +650%
Contains more Copper +166.7%
Contains more Zinc +52.2%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Potassium +152.3%
Contains more Magnesium +68.2%
Contains more Iron +792.3%
Contains more Calcium +650%
Contains more Copper +166.7%
Contains more Zinc +52.2%
Contains more Phosphorus +21.3%
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
5
:
4
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
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 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 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Flour
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 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.

All nutrients comparison - raw data values

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