Comparison To Other Staple Foods
The following table shows the nutrient content of maize and major staple foods in a raw harvested form. Raw forms are not edible and cannot be digested. These must be sprouted, or prepared and cooked for human consumption. In sprouted or cooked form, the relative nutritional and anti-nutritional contents of each of these staples are different from that of raw form of these staples reported in the table below.
| STAPLE: | Maize / Corn | Rice | Wheat | Potato | Cassava | Soybean (Green) | Sweet potato | Sorghum | Yam | Plantain |
|---|---|---|---|---|---|---|---|---|---|---|
| Component (per 100g portion) | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount |
| Water (g) | 76 | 12 | 11 | 79 | 60 | 68 | 77 | 9 | 70 | 65 |
| Energy (kJ) | 360 | 1528 | 1419 | 322 | 670 | 615 | 360 | 1419 | 494 | 511 |
| Protein (g) | 3.2 | 7.1 | 13.7 | 2.0 | 1.4 | 13.0 | 1.6 | 11.3 | 1.5 | 1.3 |
| Fat (g) | 1.18 | 0.66 | 2.47 | 0.09 | 0.28 | 6.8 | 0.05 | 3.3 | 0.17 | 0.37 |
| Carbohydrates (g) | 19 | 80 | 71 | 17 | 38 | 11 | 20 | 75 | 28 | 32 |
| Fiber (g) | 2.7 | 1.3 | 10.7 | 2.2 | 1.8 | 4.2 | 3 | 6.3 | 4.1 | 2.3 |
| Sugar (g) | 3.22 | 0.12 | 0 | 0.78 | 1.7 | 0 | 4.18 | 0 | 0.5 | 15 |
| Calcium (mg) | 2 | 28 | 34 | 12 | 16 | 197 | 30 | 28 | 17 | 3 |
| Iron (mg) | 0.52 | 4.31 | 3.52 | 0.78 | 0.27 | 3.55 | 0.61 | 4.4 | 0.54 | 0.6 |
| Magnesium (mg) | 37 | 25 | 144 | 23 | 21 | 65 | 25 | 0 | 21 | 37 |
| Phosphorus (mg) | 89 | 115 | 508 | 57 | 27 | 194 | 47 | 287 | 55 | 34 |
| Potassium (mg) | 270 | 115 | 431 | 421 | 271 | 620 | 337 | 350 | 816 | 499 |
| Sodium (mg) | 15 | 5 | 2 | 6 | 14 | 15 | 55 | 6 | 9 | 4 |
| Zinc (mg) | 0.45 | 1.09 | 4.16 | 0.29 | 0.34 | 0.99 | 0.3 | 0 | 0.24 | 0.14 |
| Copper (mg) | 0.05 | 0.22 | 0.55 | 0.11 | 0.10 | 0.13 | 0.15 | - | 0.18 | 0.08 |
| Manganese (mg) | 0.16 | 1.09 | 3.01 | 0.15 | 0.38 | 0.55 | 0.26 | - | 0.40 | - |
| Selenium (mcg) | 0.6 | 15.1 | 89.4 | 0.3 | 0.7 | 1.5 | 0.6 | 0 | 0.7 | 1.5 |
| Vitamin C (mg) | 6.8 | 0 | 0 | 19.7 | 20.6 | 29 | 2.4 | 0 | 17.1 | 18.4 |
| Thiamin (mg) | 0.20 | 0.58 | 0.42 | 0.08 | 0.09 | 0.44 | 0.08 | 0.24 | 0.11 | 0.05 |
| Riboflavin (mg) | 0.06 | 0.05 | 0.12 | 0.03 | 0.05 | 0.18 | 0.06 | 0.14 | 0.03 | 0.05 |
| Niacin (mg) | 1.70 | 4.19 | 6.74 | 1.05 | 0.85 | 1.65 | 0.56 | 2.93 | 0.55 | 0.69 |
| Pantothenic acid (mg) | 0.76 | 1.01 | 0.94 | 0.30 | 0.11 | 0.15 | 0.80 | - | 0.31 | 0.26 |
| Vitamin B6 (mg) | 0.06 | 0.16 | 0.42 | 0.30 | 0.09 | 0.07 | 0.21 | - | 0.29 | 0.30 |
| Folate Total (mcg) | 46 | 231 | 43 | 16 | 27 | 165 | 11 | 0 | 23 | 22 |
| Vitamin A (IU) | 208 | 0 | 0 | 2 | 13 | 180 | 14187 | 0 | 138 | 1127 |
| Vitamin E, alpha-tocopherol (mg) | 0.07 | 0.11 | 0 | 0.01 | 0.19 | 0 | 0.26 | 0 | 0.39 | 0.14 |
| Vitamin K (mcg) | 0.3 | 0.1 | 0 | 1.9 | 1.9 | 0 | 1.8 | 0 | 2.6 | 0.7 |
| Beta-carotene (mcg) | 52 | 0 | 0 | 1 | 8 | 0 | 8509 | 0 | 83 | 457 |
| Lutein+zeazanthin (mcg) | 764 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 30 |
| Saturated fatty acids (g) | 0.18 | 0.18 | 0.45 | 0.03 | 0.07 | 0.79 | 0.02 | 0.46 | 0.04 | 0.14 |
| Monounsaturated fatty acids (g) | 0.35 | 0.21 | 0.34 | 0.00 | 0.08 | 1.28 | 0.00 | 0.99 | 0.01 | 0.03 |
| Polyunsaturated fatty acids (g) | 0.56 | 0.18 | 0.98 | 0.04 | 0.05 | 3.20 | 0.01 | 1.37 | 0.08 | 0.07 |
| A corn, sweet, yellow, raw | B rice, white, long-grain, regular, raw | ||||||||
| C wheat, durum | D potato, flesh and skin, raw | ||||||||
| E cassava, raw | F soybeans, green, raw | ||||||||
| G sweetpotato, raw, unprepared | H sorghum, raw | ||||||||
| Y yam, raw | Z plantains, raw |
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