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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Lentil has 533% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and lentil has 19mg of calcium.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lentils or Yellow Corn .
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 % |
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5% | calories | 5% |
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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% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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% |
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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 % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
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% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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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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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
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 % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||