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Flour vs Maize - In-Depth Nutrition Comparison

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How are Flour and Maize different?

  • Flour is richer in Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Copper, while Maize is higher in Vitamin C, and Vitamin B5.
  • Flour covers your daily need of Selenium 61% more than Maize.
  • Flour contains 9 times more Vitamin B2 than Maize. Flour contains 0.494mg of Vitamin B2, while Maize contains 0.055mg.

Wheat flour, white, all-purpose, enriched, bleached and Corn, sweet, yellow, raw types were used in this article.

Infographic

Flour 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
Flour
6
:
2
Maize
Contains more Calcium +650%
Contains more Iron +792.3%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Copper +166.7%
Contains more Magnesium +68.2%
Contains more Potassium +152.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +650%
Contains more Iron +792.3%
Contains more Phosphorus +21.3%
Contains less Sodium -86.7%
Contains more Zinc +52.2%
Contains more Copper +166.7%
Contains more Magnesium +68.2%
Contains more Potassium +152.3%

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
Flour
4
:
5
Maize
Contains more Vitamin B1 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folate +335.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Equal in Vitamin K - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +406.5%
Contains more Vitamin B2 +798.2%
Contains more Vitamin B3 +233.6%
Contains more Folate +335.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B6 +111.4%
Equal in Vitamin K - 0.3

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.
Flour Maize
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

All nutrients comparison - raw data values

Nutrient Flour Maize Opinion
Net carbs 73.61g 16.7g Flour
Protein 10.33g 3.27g Flour
Fats 0.98g 1.35g Maize
Carbs 76.31g 18.7g Flour
Calories 364kcal 86kcal Flour
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 0.27g 6.26g Flour
Fiber 2.7g 2g Flour
Calcium 15mg 2mg Flour
Iron 4.64mg 0.52mg Flour
Magnesium 22mg 37mg Maize
Phosphorus 108mg 89mg Flour
Potassium 107mg 270mg Maize
Sodium 2mg 15mg Flour
Zinc 0.7mg 0.46mg Flour
Copper 0.144mg 0.054mg Flour
Vitamin A 0IU 187IU Maize
Vitamin E 0.06mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.785mg 0.155mg Flour
Vitamin B2 0.494mg 0.055mg Flour
Vitamin B3 5.904mg 1.77mg Flour
Vitamin B5 0.438mg 0.717mg Maize
Vitamin B6 0.044mg 0.093mg Maize
Folate 183µg 42µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.127mg 0.023mg Flour
Threonine 0.281mg 0.129mg Flour
Isoleucine 0.357mg 0.129mg Flour
Leucine 0.71mg 0.348mg Flour
Lysine 0.228mg 0.137mg Flour
Methionine 0.183mg 0.067mg Flour
Phenylalanine 0.52mg 0.15mg Flour
Valine 0.415mg 0.185mg Flour
Histidine 0.23mg 0.089mg Flour
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.325g Flour
Monounsaturated Fat 0.087g 0.432g Maize
Polyunsaturated fat 0.413g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50
Flour
18
Maize
Mineral Summary Score
40
Flour
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
62%
Flour
20%
Maize
Carbohydrates
76%
Flour
19%
Maize
Fats
5%
Flour
6%
Maize

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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.