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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 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 - 36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
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 - 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 C +353.3%
Contains more Vitamin A +2237.5%
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 Vitamin K +466.7%
Contains more Folate +331%
Equal in Vitamin B1 - 0.169
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%
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%
Contains more Vitamin C +353.3%
Contains more Vitamin A +2237.5%
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 Vitamin K +466.7%
Contains more Folate +331%
Equal in Vitamin B1 - 0.169

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Maize
54%
Lentil
Carbohydrates
19%
Maize
20%
Lentil
Fats
6%
Maize
2%
Lentil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Lentil
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Maize Lentil
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 contains less Sugars?
Lentil
Lentil contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Maize Lentil Opinion
Calories 86 116 Lentil
Protein 3.27 9.02 Lentil
Fats 1.35 0.38 Maize
Vitamin C 6.8 1.5 Maize
Carbs 18.7 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 3.33 Lentil
Calcium 2 19 Lentil
Potassium 270 369 Lentil
Magnesium 37 36 Maize
Sugars 6.26 1.8 Lentil
Fiber 2 7.9 Lentil
Copper 0.054 0.251 Lentil
Zinc 0.46 1.27 Lentil
Starch 5.7 Maize
Phosphorus 89 180 Lentil
Sodium 15 2 Lentil
Vitamin A 187 8 Maize
Vitamin E 0.07 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.155 0.169 Lentil
Vitamin B2 0.055 0.073 Lentil
Vitamin B3 1.77 1.06 Maize
Vitamin B5 0.717 0.638 Maize
Vitamin B6 0.093 0.178 Lentil
Vitamin B12 0 0
Vitamin K 0.3 1.7 Lentil
Folate 42 181 Lentil
Trans Fat 0 0
Saturated Fat 0.325 0.053 Lentil
Monounsaturated Fat 0.432 0.064 Maize
Polyunsaturated fat 0.487 0.175 Maize
Tryptophan 0.023 0.081 Lentil
Threonine 0.129 0.323 Lentil
Isoleucine 0.129 0.39 Lentil
Leucine 0.348 0.654 Lentil
Lysine 0.137 0.63 Lentil
Methionine 0.067 0.077 Lentil
Phenylalanine 0.15 0.445 Lentil
Valine 0.185 0.448 Lentil
Histidine 0.089 0.254 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 seperately if present) is the USDA's FoodCentral. The exact links of 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.