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  6. Lentil vs. Cornmeal

Lentil vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between lentil and cornmeal

  • Lentil has more copper, fiber, manganese, phosphorus, and vitamin B5; however, cornmeal is richer in vitamin B1, vitamin B3, vitamin B2, selenium, and iron.
  • Cornmeal's daily need coverage for vitamin B1 is 32% more.
  • Lentil contains 3 times more copper than cornmeal. Lentil contains 0.251mg of copper, while cornmeal contains 0.076mg.
  • Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Cornmeal, degermed, enriched, yellow.

Infographic

Lentil vs Cornmeal infographic
Infographic link

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.
Lentil
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +159.9%
Contains more CopperCopper +230.3%
Contains more ZincZinc +92.4%
Contains more PhosphorusPhosphorus +81.8%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +183.9%
Contains more IronIron +30.9%
Contains more SeleniumSelenium +275%

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.
Lentil
Lentil
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +165.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +226%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +368.7%
Contains more FolateFolate +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin B6 ~0.182mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Cornmeal DV% diff.
Vitamin B1 0.169mg 0.551mg 32%
Starch 73.3g 30%
Vitamin B2 0.073mg 0.382mg 24%
Vitamin B3 1.06mg 4.968mg 24%
Carbs 20.13g 79.45g 20%
Copper 0.251mg 0.076mg 19%
Fiber 7.9g 3.9g 16%
Manganese 0.494mg 0.174mg 14%
Selenium 2.8µg 10.5µg 14%
Calories 116kcal 370kcal 13%
Iron 3.33mg 4.36mg 13%
Phosphorus 180mg 99mg 12%
Vitamin B5 0.638mg 0.24mg 8%
Potassium 369mg 142mg 7%
Folate 181µg 209µg 7%
Zinc 1.27mg 0.66mg 6%
Protein 9.02g 7.11g 4%
Choline 32.7mg 8.6mg 4%
Polyunsaturated fat 0.175g 0.828g 4%
Fats 0.38g 1.75g 2%
Vitamin C 1.5mg 0mg 2%
Calcium 19mg 3mg 2%
Magnesium 36mg 32mg 1%
Vitamin A 0µg 11µg 1%
Vitamin K 1.7µg 0µg 1%
Saturated fat 0.053g 0.22g 1%
Monounsaturated fat 0.064g 0.39g 1%
Protein per 100 calories 7.8g 1.9g N/A
Calories per 10 g protein 129kcal 520kcal N/A
Weight per 100 calories 86g 27g N/A
Net carbs 12.23g 75.55g N/A
Sugar 1.8g 1.61g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.11mg 0.12mg 0%
Vitamin B6 0.178mg 0.182mg 0%
Tryptophan 0.081mg 0.038mg 0%
Threonine 0.323mg 0.172mg 0%
Isoleucine 0.39mg 0.242mg 0%
Leucine 0.654mg 1.006mg 0%
Lysine 0.63mg 0.105mg 0%
Methionine 0.077mg 0.162mg 0%
Phenylalanine 0.445mg 0.366mg 0%
Valine 0.448mg 0.337mg 0%
Histidine 0.254mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 ProteinProtein +26.9%
Contains more WaterWater +522.9%
Contains more OtherOther +62.7%
Contains more FatsFats +360.5%
Contains more CarbsCarbs +294.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +509.4%
Contains more Poly. FatPolyunsaturated fat +373.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.