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  6. Cornmeal vs. Lentil soup

Cornmeal vs. Lentil soup — In-Depth Nutrition Comparison

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How are cornmeal and lentil soup different?

  • Cornmeal has more folate, iron, vitamin B1, vitamin B3, vitamin B2, selenium, vitamin B6, and magnesium than lentil soup.
  • Daily need coverage for folate for cornmeal is 47% higher.
  • Cornmeal contains 35 times more selenium than lentil soup. While cornmeal contains 10.5µg of selenium, lentil soup contains only 0.3µg.
  • Cornmeal has less sodium.
  • Lentil soup has a lower glycemic index (44) than cornmeal (68).

Cornmeal, degermed, enriched, yellow and Soup, lentil with ham, canned, ready-to-serve are the varieties used in this article.

Infographic

Cornmeal vs Lentil soup 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +255.6%
Contains more IronIron +307.5%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +33.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +45%
Contains more SeleniumSelenium +3400%
Contains more CalciumCalcium +466.7%
~equal in Potassium ~144mg
~equal in Copper ~0.07mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin AVitamin A +57.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +687.1%
Contains more Vitamin B2Vitamin B2 +748.9%
Contains more Vitamin B3Vitamin B3 +811.6%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more FolateFolate +945%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Lentil soup DV% diff.
Folate 209µg 20µg 47%
Iron 4.36mg 1.07mg 41%
Vitamin B1 0.551mg 0.07mg 40%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.545mg 28%
Vitamin B2 0.382mg 0.045mg 26%
Carbs 79.45g 8.16g 24%
Sodium 7mg 532mg 23%
Selenium 10.5µg 0.3µg 19%
Fiber 3.9g 16%
Calories 370kcal 56kcal 16%
Protein 7.11g 3.74g 7%
Vitamin B6 0.182mg 0.09mg 7%
Vitamin B12 0µg 0.12µg 5%
Magnesium 32mg 9mg 5%
Polyunsaturated fat 0.828g 0.13g 5%
Phosphorus 99mg 74mg 4%
Zinc 0.66mg 0.3mg 3%
Vitamin B5 0.24mg 0.14mg 2%
Vitamin C 0mg 1.7mg 2%
Manganese 0.174mg 0.12mg 2%
Choline 8.6mg 2%
Saturated fat 0.22g 0.45g 1%
Cholesterol 0mg 3mg 1%
Vitamin E 0.12mg 1%
Calcium 3mg 17mg 1%
Copper 0.076mg 0.07mg 1%
Fats 1.75g 1.12g 1%
Net carbs 75.55g 8.16g N/A
Potassium 142mg 144mg 0%
Sugar 1.61g N/A
Vitamin A 11µg 7µg 0%
Monounsaturated fat 0.39g 0.52g 0%
Tryptophan 0.038mg 0%
Threonine 0.172mg 0%
Isoleucine 0.242mg 0%
Leucine 1.006mg 0%
Lysine 0.105mg 0%
Methionine 0.162mg 0%
Phenylalanine 0.366mg 0%
Valine 0.337mg 0%
Histidine 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +90.1%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +873.7%
Contains more WaterWater +667%
Contains more OtherOther +141.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -51.1%
Contains more Poly. FatPolyunsaturated fat +536.9%
Contains more Mono. FatMonounsaturated fat +33.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.