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Soybean vs Maize - In-Depth Nutrition Comparison

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A recap on differences between Soybean and Maize

  • Soybean is higher than Maize in Iron, Copper, Manganese, Phosphorus, Folate, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Zinc.
  • Soybean covers your daily Iron needs 190% more than Maize.
  • Soybean contains 31 times more Copper than Maize. While Soybean contains 1.658mg of Copper, Maize contains only 0.054mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Corn, sweet, yellow, raw.

Infographic

Soybean vs Maize 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
:
0
Maize
Contains more Calcium +13750%
Contains more Iron +2919.2%
Contains more Magnesium +656.8%
Contains more Phosphorus +691%
Contains more Potassium +565.6%
Contains less Sodium -86.7%
Contains more Zinc +963%
Contains more Copper +2970.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +13750%
Contains more Iron +2919.2%
Contains more Magnesium +656.8%
Contains more Phosphorus +691%
Contains more Potassium +565.6%
Contains less Sodium -86.7%
Contains more Zinc +963%
Contains more Copper +2970.4%

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
:
3
Maize
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +463.9%
Contains more Vitamin B2 +1481.8%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +305.4%
Contains more Folate +792.9%
Contains more Vitamin K +15566.7%
Contains more Vitamin A +750%
Contains more Vitamin C +13.3%
Equal in Vitamin B3 - 1.77
Equal in Vitamin B5 - 0.717
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +463.9%
Contains more Vitamin B2 +1481.8%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +305.4%
Contains more Folate +792.9%
Contains more Vitamin K +15566.7%
Contains more Vitamin A +750%
Contains more Vitamin C +13.3%
Equal in Vitamin B3 - 1.77
Equal in Vitamin B5 - 0.717

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.
Soybean Maize
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Maize Opinion
Net carbs 20.86g 16.7g Soybean
Protein 36.49g 3.27g Soybean
Fats 19.94g 1.35g Soybean
Carbs 30.16g 18.7g Soybean
Calories 446kcal 86kcal Soybean
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 7.33g 6.26g Maize
Fiber 9.3g 2g Soybean
Calcium 277mg 2mg Soybean
Iron 15.7mg 0.52mg Soybean
Magnesium 280mg 37mg Soybean
Phosphorus 704mg 89mg Soybean
Potassium 1797mg 270mg Soybean
Sodium 2mg 15mg Soybean
Zinc 4.89mg 0.46mg Soybean
Copper 1.658mg 0.054mg Soybean
Vitamin A 22IU 187IU Maize
Vitamin E 0.85mg 0.07mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 6.8mg Maize
Vitamin B1 0.874mg 0.155mg Soybean
Vitamin B2 0.87mg 0.055mg Soybean
Vitamin B3 1.623mg 1.77mg Maize
Vitamin B5 0.793mg 0.717mg Soybean
Vitamin B6 0.377mg 0.093mg Soybean
Folate 375µg 42µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0.3µg Soybean
Tryptophan 0.591mg 0.023mg Soybean
Threonine 1.766mg 0.129mg Soybean
Isoleucine 1.971mg 0.129mg Soybean
Leucine 3.309mg 0.348mg Soybean
Lysine 2.706mg 0.137mg Soybean
Methionine 0.547mg 0.067mg Soybean
Phenylalanine 2.122mg 0.15mg Soybean
Valine 2.029mg 0.185mg Soybean
Histidine 1.097mg 0.089mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.325g Maize
Monounsaturated Fat 4.404g 0.432g Soybean
Polyunsaturated fat 11.255g 0.487g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Maize
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
85
Soybean
18
Maize
Mineral Summary Score
252
Soybean
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
219%
Soybean
20%
Maize
Carbohydrates
30%
Soybean
19%
Maize
Fats
92%
Soybean
6%
Maize

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Maize
Maize is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 2.559g)
Which food is cheaper?
Maize
Maize is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.