Lentils vs. Yellow Corn
Nutrition comparison of Cooked Lentils and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and yellow corn:
- Both yellow corn and lentils are high in dietary fiber and potassium.
- Lentil has more folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and lentils contain similar amounts of calories - yellow corn has 96 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Lentils has a macronutrient ratio of 30:67:3 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Yellow Corn | |
|---|---|---|
| Protein | 30% | 12% |
| Carbohydrates | 67% | 76% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and lentils contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both yellow corn and lentils are high in dietary fiber. Lentil has 229% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Yellow corn and lentils contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 165% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both yellow corn and lentils are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 267% more Vitamin C than lentil - yellow corn has 5.5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than lentil - yellow corn has 13ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Yellow corn and lentils contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Yellow corn and lentils contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more folate. Both lentils and yellow corn contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lentils | Yellow Corn | |
|---|---|---|
| Thiamin | 0.169 MG | 0.093 MG |
| Riboflavin | 0.073 MG | 0.057 MG |
| Niacin | 1.06 MG | 1.683 MG |
| Pantothenic acid | 0.638 MG | 0.792 MG |
| Vitamin B6 | 0.178 MG | 0.139 MG |
| Folate | 181 UG | 23 UG |
Minerals
calcium
Lentil has 533% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 640% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both yellow corn and lentils are high in potassium. Lentil has 69% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Lentils | Yellow Corn | |
|---|---|---|
| beta-carotene | 5 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Lentils | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.018 G |
| Total | 0.037 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than lentil per 100 grams.
| Lentils | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.137 G | 0.586 G |
| Total | 0.137 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Lentils g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or lentils contain more calories in 100 grams?Yellow corn and lentils contain similar amounts of calories - yellow corn has 96 calories in 100g and lentil has 116 calories.
Does yellow corn or lentils have more carbohydrates?
By weight, yellow corn and lentils contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does yellow corn or lentils contain more iron?
Lentil is an abundant source of iron and it has 640% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and lentil has 3.3mg of iron.
Does yellow corn or lentils contain more potassium?
Both yellow corn and lentils are high in potassium. Lentil has 70% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and lentil has 369mg of potassium.