Cornmeal vs. Lentils
Nutrition comparison of Cornmeal and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and lentils:
- Both cornmeal and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Cornmeal has more niacin and Vitamin B6, however, lentil contains more folate.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and lentils are high in calories. Cornmeal has 231% more calories than lentil - cornmeal has 384 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Cornmeal has a macronutrient ratio of 10:76:14 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Lentils | |
|---|---|---|
| Protein | 10% | 30% |
| Carbohydrates | 76% | 67% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and lentil has 72% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both cornmeal and lentils are high in dietary fiber. Cornmeal has 19% more dietary fiber than lentil - cornmeal has 9.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Cornmeal and lentils contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both cornmeal and lentils are high in protein. Cornmeal has a little more protein (9%) than lentil by weight - cornmeal has 9.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Cornmeal and lentils contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than cornmeal - lentil has 1.5mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Lentils and cornmeal contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and lentils contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Cornmeal and lentils contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Cornmeal has more niacin and Vitamin B6, however, lentil contains more folate. Both cornmeal and lentils contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Cornmeal | Lentils | |
|---|---|---|
| Thiamin | 0.3 MG | 0.169 MG |
| Riboflavin | 0.093 MG | 0.073 MG |
| Niacin | 2.47 MG | 1.06 MG |
| Pantothenic acid | 0.595 MG | 0.638 MG |
| Vitamin B6 | 0.59 MG | 0.178 MG |
| Folate | 34 UG | 181 UG |
Minerals
calcium
Lentil has 217% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both cornmeal and lentils are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both cornmeal and lentils are high in potassium. Lentil has 15% more potassium than cornmeal - cornmeal has 322mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and lentils contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.037 G |
| Total | 0.06 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than lentil per 100 grams.
| Cornmeal | Lentils | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 0.137 G |
| Total | 2.325 G | 0.137 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.
Cornmeal g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornmeal or lentils contain more calories in 100 grams?Both cornmeal and lentils are high in calories. Cornmeal has 230% more calories than lentil - cornmeal has 384 calories in 100g and lentil has 116 calories.
Does cornmeal or lentils have more carbohydrates?
By weight, cornmeal is high in carbohydrates and lentil has 70% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cornmeal or lentils contain more iron?
Both cornmeal and lentils are high in iron. Cornmeal is very similar to cornmeal for iron - cornmeal has 3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cornmeal or lentils contain more potassium?
Both cornmeal and lentils are high in potassium. Lentil has 20% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and lentil has 369mg of potassium.