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Lentil vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between Lentil and Wheat gluten

  • Lentil has more Folate, Fiber, Vitamin B1, Vitamin B6, Vitamin B5, and Potassium, however, Wheat gluten is richer in Selenium, Iron, Calcium, and Phosphorus.
  • Wheat gluten's daily need coverage for Selenium is 67% more.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

Lentil vs Wheat gluten 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.
Contains more Magnesium +44%
Contains more Potassium +269%
Contains less Sodium -93.1%
Contains more Zinc +49.4%
Contains more Copper +37.9%
Contains more Calcium +647.4%
Contains more Iron +56.2%
Contains more Phosphorus +44.4%
Contains more Selenium +1317.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +44%
Contains more Potassium +269%
Contains less Sodium -93.1%
Contains more Zinc +49.4%
Contains more Copper +37.9%
Contains more Calcium +647.4%
Contains more Iron +56.2%
Contains more Phosphorus +44.4%
Contains more Selenium +1317.9%

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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +46%
Contains more Water +749.3%
Contains more Protein +733.3%
Contains more Fats +386.8%
Contains more Other +20.5%
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +46%
Contains more Water +749.3%
Contains more Protein +733.3%
Contains more Fats +386.8%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +362.9%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -80.5%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +362.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Wheat gluten
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lentil Wheat gluten Opinion
Net carbs 12.23g 13.19g Wheat gluten
Protein 9.02g 75.16g Wheat gluten
Fats 0.38g 1.85g Wheat gluten
Carbs 20.13g 13.79g Lentil
Calories 116kcal 370kcal Wheat gluten
Sugar 1.8g 0g Wheat gluten
Fiber 7.9g 0.6g Lentil
Calcium 19mg 142mg Wheat gluten
Iron 3.33mg 5.2mg Wheat gluten
Magnesium 36mg 25mg Lentil
Phosphorus 180mg 260mg Wheat gluten
Potassium 369mg 100mg Lentil
Sodium 2mg 29mg Lentil
Zinc 1.27mg 0.85mg Lentil
Copper 0.251mg 0.182mg Lentil
Manganese 0.494mg Lentil
Selenium 2.8µg 39.7µg Wheat gluten
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0mg Lentil
Vitamin B2 0.073mg 0mg Lentil
Vitamin B3 1.06mg 0mg Lentil
Vitamin B5 0.638mg 0mg Lentil
Vitamin B6 0.178mg 0mg Lentil
Folate 181µg 0µg Lentil
Vitamin K 1.7µg 0µg Lentil
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Saturated Fat 0.053g 0.272g Lentil
Monounsaturated Fat 0.064g 0.156g Wheat gluten
Polyunsaturated fat 0.175g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Lentil
0%
Wheat gluten
Minerals Daily Need Coverage Score
46%
Lentil
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.