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  6. Lentil vs. Corn grits

Lentil vs. Corn grits — In-Depth Nutrition Comparison

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Summary of differences between lentil and corn grits

  • Lentil has more folate, copper, fiber, phosphorus, manganese, vitamin B5, vitamin B6, zinc, and potassium, while corn grits has more iron.
  • Corn grits covers your daily need for iron, 42% more than lentil.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of corn grits is 80.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Infographic

Lentil vs Corn grits 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 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +1266.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +1311.1%
Contains more PhosphorusPhosphorus +1185.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +908.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +236.8%
Contains more IronIron +101.5%

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
7
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% 0% 0.2% 36% 31% 31% 3.1% 6.5% 0% 0% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B5Vitamin B5 +1126.9%
Contains more Vitamin B6Vitamin B6 +535.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +570.4%
Contains more Vitamin B2Vitamin B2 +84.9%
Contains more Vitamin B3Vitamin B3 +57.7%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lentil Corn grits DV% diff.
Iron 3.33mg 6.71mg 42%
Folate 181µg 27µg 39%
Copper 0.251mg 0mg 28%
Fiber 7.9g 1.1g 27%
Phosphorus 180mg 14mg 24%
Manganese 0.494mg 0.049mg 19%
Protein 9.02g 1.58g 15%
Vitamin B5 0.638mg 0.052mg 12%
Vitamin B6 0.178mg 0.028mg 12%
Zinc 1.27mg 0.09mg 11%
Potassium 369mg 27mg 10%
Sodium 2mg 227mg 10%
Magnesium 36mg 6mg 7%
Starch 15.39g 6%
Calcium 19mg 64mg 5%
Selenium 2.8µg 5%
Vitamin B2 0.073mg 0.135mg 5%
Choline 32.7mg 2.6mg 5%
Vitamin B3 1.06mg 1.672mg 4%
Calories 116kcal 74kcal 2%
Vitamin C 1.5mg 0mg 2%
Vitamin B1 0.169mg 0.143mg 2%
Carbs 20.13g 15.95g 1%
Vitamin E 0.11mg 0.01mg 1%
Vitamin K 1.7µg 0µg 1%
Protein per 100 calories 7.8g 2.1g N/A
Calories per 10 g protein 129kcal 468kcal N/A
Weight per 100 calories 86g 135g N/A
Fats 0.38g 0.49g 0%
Net carbs 12.23g 14.85g N/A
Sugar 1.8g 0.1g N/A
Saturated fat 0.053g 0.076g 0%
Monounsaturated fat 0.064g 0.081g 0%
Polyunsaturated fat 0.175g 0.191g 0%
Tryptophan 0.081mg 0.011mg 0%
Threonine 0.323mg 0.052mg 0%
Isoleucine 0.39mg 0.058mg 0%
Leucine 0.654mg 0.228mg 0%
Lysine 0.63mg 0.031mg 0%
Methionine 0.077mg 0.029mg 0%
Phenylalanine 0.445mg 0.087mg 0%
Valine 0.448mg 0.077mg 0%
Histidine 0.254mg 0.048mg 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
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +470.9%
Contains more CarbsCarbs +26.2%
Contains more FatsFats +28.9%
Contains more WaterWater +16.6%
~equal in Other ~0.76g

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
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +26.6%
~equal in Polyunsaturated fat ~0.191g

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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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.