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Lentil vs Maize - In-Depth Nutrition Comparison

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What are the differences between Lentil and Maize?

  • Lentil is higher in Iron, Folate, Fiber, Copper, Manganese, Phosphorus, Zinc, and Vitamin B6, yet Maize is higher in Vitamin C.
  • Lentil's daily need coverage for Iron is 35% more.
  • Lentil has 5 times more Copper than Maize. While Lentil has 0.251mg of Copper, Maize has only 0.054mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw types in this article.

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Lentil 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
Lentil
7
:
1
Maize
Contains more Iron +540.4%
Contains more Calcium +850%
Contains more Potassium +36.7%
Contains more Copper +364.8%
Contains more Zinc +176.1%
Contains more Phosphorus +102.2%
Contains less Sodium -86.7%
Equal in Magnesium - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +540.4%
Contains more Calcium +850%
Contains more Potassium +36.7%
Contains more Copper +364.8%
Contains more Zinc +176.1%
Contains more Phosphorus +102.2%
Contains less Sodium -86.7%
Equal in Magnesium - 37

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
Lentil
6
:
4
Maize
Contains more Vitamin E +57.1%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +466.7%
Contains more Folate +331%
Contains more Vitamin C +353.3%
Contains more Vitamin A +2237.5%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
Equal in Vitamin B1 - 0.155
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +57.1%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +466.7%
Contains more Folate +331%
Contains more Vitamin C +353.3%
Contains more Vitamin A +2237.5%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
Equal in Vitamin B1 - 0.155

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
26
Lentil
18
Maize
Mineral Summary Score
48
Lentil
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
54%
Lentil
20%
Maize
Carbohydrates
20%
Lentil
19%
Maize
Fats
2%
Lentil
6%
Maize

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.
Lentil Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.272g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 23)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.1)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Lentil Maize Opinion
Calories 116 86 Lentil
Protein 9.02 3.27 Lentil
Fats 0.38 1.35 Maize
Vitamin C 1.5 6.8 Maize
Carbs 20.13 18.7 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 0.52 Lentil
Calcium 19 2 Lentil
Potassium 369 270 Lentil
Magnesium 36 37 Maize
Sugar 1.8 6.26 Lentil
Fiber 7.9 2 Lentil
Copper 0.251 0.054 Lentil
Zinc 1.27 0.46 Lentil
Starch 5.7 Maize
Phosphorus 180 89 Lentil
Sodium 2 15 Lentil
Vitamin A 8 187 Maize
Vitamin E 0.11 0.07 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.155 Lentil
Vitamin B2 0.073 0.055 Lentil
Vitamin B3 1.06 1.77 Maize
Vitamin B5 0.638 0.717 Maize
Vitamin B6 0.178 0.093 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0.3 Lentil
Folate 181 42 Lentil
Trans Fat 0 0
Saturated Fat 0.053 0.325 Lentil
Monounsaturated Fat 0.064 0.432 Maize
Polyunsaturated fat 0.175 0.487 Maize
Tryptophan 0.081 0.023 Lentil
Threonine 0.323 0.129 Lentil
Isoleucine 0.39 0.129 Lentil
Leucine 0.654 0.348 Lentil
Lysine 0.63 0.137 Lentil
Methionine 0.077 0.067 Lentil
Phenylalanine 0.445 0.15 Lentil
Valine 0.448 0.185 Lentil
Histidine 0.254 0.089 Lentil
Fructose 1.94 Maize

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