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Wheat vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Wheat and Maize

  • 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.
  • Wheat has 18 times more Manganese than Maize. While Wheat has 3.012mg of Manganese, Maize has only 0.163mg.

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

Infographic

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

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
Wheat
6
:
4
Maize
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 42
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 42

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.
Wheat Maize
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

All nutrients comparison - raw data values

Nutrient Wheat Maize Opinion
Net carbs 71.13g 16.7g Wheat
Protein 13.68g 3.27g Wheat
Fats 2.47g 1.35g Wheat
Carbs 71.13g 18.7g Wheat
Calories 339kcal 86kcal Wheat
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Wheat
Fiber g 2g Maize
Calcium 34mg 2mg Wheat
Iron 3.52mg 0.52mg Wheat
Magnesium 144mg 37mg Wheat
Phosphorus 508mg 89mg Wheat
Potassium 431mg 270mg Wheat
Sodium 2mg 15mg Wheat
Zinc 4.16mg 0.46mg Wheat
Copper 0.553mg 0.054mg Wheat
Vitamin A 0IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.419mg 0.155mg Wheat
Vitamin B2 0.121mg 0.055mg Wheat
Vitamin B3 6.738mg 1.77mg Wheat
Vitamin B5 0.935mg 0.717mg Wheat
Vitamin B6 0.419mg 0.093mg Wheat
Folate 43µg 42µg Wheat
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.176mg 0.023mg Wheat
Threonine 0.366mg 0.129mg Wheat
Isoleucine 0.533mg 0.129mg Wheat
Leucine 0.934mg 0.348mg Wheat
Lysine 0.303mg 0.137mg Wheat
Methionine 0.221mg 0.067mg Wheat
Phenylalanine 0.681mg 0.15mg Wheat
Valine 0.594mg 0.185mg Wheat
Histidine 0.322mg 0.089mg Wheat
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 0.325g Maize
Monounsaturated Fat 0.344g 0.432g Maize
Polyunsaturated fat 0.978g 0.487g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37
Wheat
18
Maize
Mineral Summary Score
100
Wheat
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
82%
Wheat
20%
Maize
Carbohydrates
71%
Wheat
19%
Maize
Fats
11%
Wheat
6%
Maize

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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.