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Refried beans vs Maize - In-Depth Nutrition Comparison

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Significant differences between Refried beans and Maize

  • Refried beans have more Iron, Selenium, Copper, Fiber, and Manganese, however Maize is richer in Vitamin B5, Vitamin B3, Folate, and Vitamin B1.
  • Refried beans covers your daily Sodium needs 15% more than Maize.
  • Maize has 10 times less Selenium than Refried beans. Refried beans have 5.8µg of Selenium, while Maize has 0.6µg.
  • Maize contains less Sodium.

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

Infographic

Refried beans vs Maize 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
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Contains less Sodium -95.9%
Equal in Magnesium - 37
Equal in Phosphorus - 89
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +176.9%
Contains more Calcium +1350%
Contains more Potassium +18.1%
Contains more Copper +138.9%
Contains more Zinc +26.1%
Contains less Sodium -95.9%
Equal in Magnesium - 37
Equal in Phosphorus - 89

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
:
6
Maize
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%
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%
Equal in Vitamin B6 - 0.093
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%
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%
Contains more Vitamin E +28.6%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B6 +10.8%
Contains more Vitamin K +600%
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%
Equal in Vitamin B6 - 0.093

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10
Refried beans
18
Maize
Mineral Summary Score
33
Refried beans
18
Maize

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
30%
Refried beans
20%
Maize
Carbohydrates
14%
Refried beans
19%
Maize
Fats
9%
Refried beans
6%
Maize

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.