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  6. Lentil soup vs. Cornmeal

Lentil soup vs. Cornmeal — In-Depth Nutrition Comparison

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How are lentil soup and cornmeal 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.
  • Lentil soup contains 76 times more sodium than cornmeal. While lentil soup contains 532mg of sodium, cornmeal contains only 7mg.
  • Lentil soup has a lower glycemic index (44) than cornmeal (68).

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

Infographic

Lentil soup vs Cornmeal 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
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%
Contains more CalciumCalcium +466.7%
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%
~equal in Potassium ~142mg
~equal in Copper ~0.076mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +57.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lentil soup Cornmeal DV% diff.
Folate 20µg 209µg 47%
Iron 1.07mg 4.36mg 41%
Vitamin B1 0.07mg 0.551mg 40%
Starch 73.3g 30%
Vitamin B3 0.545mg 4.968mg 28%
Vitamin B2 0.045mg 0.382mg 26%
Carbs 8.16g 79.45g 24%
Sodium 532mg 7mg 23%
Selenium 0.3µg 10.5µg 19%
Fiber 3.9g 16%
Calories 56kcal 370kcal 16%
Protein 3.74g 7.11g 7%
Vitamin B6 0.09mg 0.182mg 7%
Vitamin B12 0.12µg 0µg 5%
Magnesium 9mg 32mg 5%
Polyunsaturated fat 0.13g 0.828g 5%
Phosphorus 74mg 99mg 4%
Zinc 0.3mg 0.66mg 3%
Vitamin B5 0.14mg 0.24mg 2%
Vitamin C 1.7mg 0mg 2%
Manganese 0.12mg 0.174mg 2%
Choline 8.6mg 2%
Saturated fat 0.45g 0.22g 1%
Cholesterol 3mg 0mg 1%
Vitamin E 0.12mg 1%
Calcium 17mg 3mg 1%
Copper 0.07mg 0.076mg 1%
Fats 1.12g 1.75g 1%
Net carbs 8.16g 75.55g N/A
Potassium 144mg 142mg 0%
Sugar 1.61g N/A
Vitamin A 7µg 11µg 0%
Monounsaturated fat 0.52g 0.39g 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +667%
Contains more OtherOther +141.2%
Contains more ProteinProtein +90.1%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +873.7%

Fat Type Comparison

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

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