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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.

Infographic

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 Calcium +850%
Contains more Iron +540.4%
Contains more Phosphorus +102.2%
Contains more Potassium +36.7%
Contains less Sodium -86.7%
Contains more Zinc +176.1%
Contains more Copper +364.8%
Equal in Magnesium - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +850%
Contains more Iron +540.4%
Contains more Phosphorus +102.2%
Contains more Potassium +36.7%
Contains less Sodium -86.7%
Contains more Zinc +176.1%
Contains more Copper +364.8%
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 Folate +331%
Contains more Vitamin K +466.7%
Contains more Vitamin A +2237.5%
Contains more Vitamin C +353.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
Equal in Vitamin B1 - 0.155
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +57.1%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B6 +91.4%
Contains more Folate +331%
Contains more Vitamin K +466.7%
Contains more Vitamin A +2237.5%
Contains more Vitamin C +353.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
Equal in Vitamin B1 - 0.155

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

All nutrients comparison - raw data values

Nutrient Lentil Maize Opinion
Net carbs 12.23g 16.7g Maize
Protein 9.02g 3.27g Lentil
Fats 0.38g 1.35g Maize
Carbs 20.13g 18.7g Lentil
Calories 116kcal 86kcal Lentil
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 1.8g 6.26g Lentil
Fiber 7.9g 2g Lentil
Calcium 19mg 2mg Lentil
Iron 3.33mg 0.52mg Lentil
Magnesium 36mg 37mg Maize
Phosphorus 180mg 89mg Lentil
Potassium 369mg 270mg Lentil
Sodium 2mg 15mg Lentil
Zinc 1.27mg 0.46mg Lentil
Copper 0.251mg 0.054mg Lentil
Vitamin A 8IU 187IU Maize
Vitamin E 0.11mg 0.07mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 6.8mg Maize
Vitamin B1 0.169mg 0.155mg Lentil
Vitamin B2 0.073mg 0.055mg Lentil
Vitamin B3 1.06mg 1.77mg Maize
Vitamin B5 0.638mg 0.717mg Maize
Vitamin B6 0.178mg 0.093mg Lentil
Folate 181µg 42µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.3µg Lentil
Tryptophan 0.081mg 0.023mg Lentil
Threonine 0.323mg 0.129mg Lentil
Isoleucine 0.39mg 0.129mg Lentil
Leucine 0.654mg 0.348mg Lentil
Lysine 0.63mg 0.137mg Lentil
Methionine 0.077mg 0.067mg Lentil
Phenylalanine 0.445mg 0.15mg Lentil
Valine 0.448mg 0.185mg Lentil
Histidine 0.254mg 0.089mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.325g Lentil
Monounsaturated Fat 0.064g 0.432g Maize
Polyunsaturated fat 0.175g 0.487g Maize

Which food is preferable for your diet?

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

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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

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.

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.