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Maize vs Lentil - In-Depth Nutrition Comparison

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What are the differences between Maize and Lentil?

  • Maize is higher in Vitamin C, yet Lentil is higher in Iron, Folate, Fiber, Copper, Manganese, Phosphorus, Zinc, and Vitamin B6.
  • Lentil's daily need coverage for Iron is 35% more.
  • Maize has 5 times more Vitamin C than Lentil. While Maize has 6.8mg of Vitamin C, Lentil has only 1.5mg.

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

Infographic

Maize vs Lentil 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
Maize
1
:
7
Lentil
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 - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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 - 36

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
Maize
4
:
6
Lentil
Contains more Vitamin A +2237.5%
Contains more Vitamin C +353.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
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%
Equal in Vitamin B1 - 0.169
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%
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%
Contains more Vitamin A +2237.5%
Contains more Vitamin C +353.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +12.4%
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%
Equal in Vitamin B1 - 0.169

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Lentil
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
18
Maize
26
Lentil
Mineral Summary Score
18
Maize
48
Lentil

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
20%
Maize
54%
Lentil
Carbohydrates
19%
Maize
20%
Lentil
Fats
6%
Maize
2%
Lentil

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.