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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
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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
Wheat
8
:
0
Maize
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +576.9%
Contains more Calcium +1600%
Contains more Potassium +59.6%
Contains more Magnesium +289.2%
Contains more Copper +924.1%
Contains more Zinc +804.3%
Contains more Phosphorus +470.8%
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
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 C +∞%
Contains more Vitamin A +∞%
Equal in Folate - 42
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% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
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 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 C +∞%
Contains more Vitamin A +∞%
Equal in Folate - 42

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 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

Which food is preferable for your diet?

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

All nutrients comparison - raw data values

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