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  6. Flour vs. Lentil

Flour vs. Lentil — In-Depth Nutrition Comparison

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Differences between Flour and Lentil

  • Flour is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Manganese, however, Lentil is richer in Fiber, Copper, Vitamin B6, and Phosphorus.
  • Flour's daily need coverage for Selenium is 57% higher.
  • Flour has 7 times more Vitamin B2 than Lentil. While Flour has 0.494mg of Vitamin B2, Lentil has only 0.073mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Flour vs Lentil 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.
Flour
Flour
3
:
6
Lentil
Lentil
Contains more Iron +39.3%
Contains more Manganese +38.1%
Contains more Selenium +1110.7%
Contains more Calcium +26.7%
Contains more Magnesium +63.6%
Contains more Phosphorus +66.7%
Contains more Potassium +244.9%
Contains more Zinc +81.4%
Contains more Copper +74.3%
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Iron +39.3%
Contains more Manganese +38.1%
Contains more Selenium +1110.7%
Contains more Calcium +26.7%
Contains more Magnesium +63.6%
Contains more Phosphorus +66.7%
Contains more Potassium +244.9%
Contains more Zinc +81.4%
Contains more Copper +74.3%
Equal in Sodium - 2

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.
Flour
Flour
4
:
6
Lentil
Lentil
Contains more Vitamin B1 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Equal in Folate - 181
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Lentil
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%
Contains more Vitamin B1 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Equal in Folate - 181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Lentil
Lentil
Contains more Protein +14.5%
Contains more Fats +157.9%
Contains more Carbs +279.1%
Contains more Water +484.2%
Contains more Other +80.4%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +14.5%
Contains more Fats +157.9%
Contains more Carbs +279.1%
Contains more Water +484.2%
Contains more Other +80.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +136%
Contains less Saturated Fat -65.8%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +136%
Contains less Saturated Fat -65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Lentil Opinion
Net carbs 73.61g 12.23g Flour
Protein 10.33g 9.02g Flour
Fats 0.98g 0.38g Flour
Carbs 76.31g 20.13g Flour
Calories 364kcal 116kcal Flour
Sugar 0.27g 1.8g Flour
Fiber 2.7g 7.9g Lentil
Calcium 15mg 19mg Lentil
Iron 4.64mg 3.33mg Flour
Magnesium 22mg 36mg Lentil
Phosphorus 108mg 180mg Lentil
Potassium 107mg 369mg Lentil
Sodium 2mg 2mg
Zinc 0.7mg 1.27mg Lentil
Copper 0.144mg 0.251mg Lentil
Manganese 0.682mg 0.494mg Flour
Selenium 33.9µg 2.8µg Flour
Vitamin A 0IU 8IU Lentil
Vitamin E 0.06mg 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.785mg 0.169mg Flour
Vitamin B2 0.494mg 0.073mg Flour
Vitamin B3 5.904mg 1.06mg Flour
Vitamin B5 0.438mg 0.638mg Lentil
Vitamin B6 0.044mg 0.178mg Lentil
Folate 183µg 181µg Flour
Vitamin K 0.3µg 1.7µg Lentil
Tryptophan 0.127mg 0.081mg Flour
Threonine 0.281mg 0.323mg Lentil
Isoleucine 0.357mg 0.39mg Lentil
Leucine 0.71mg 0.654mg Flour
Lysine 0.228mg 0.63mg Lentil
Methionine 0.183mg 0.077mg Flour
Phenylalanine 0.52mg 0.445mg Flour
Valine 0.415mg 0.448mg Lentil
Histidine 0.23mg 0.254mg Lentil
Saturated Fat 0.155g 0.053g Lentil
Monounsaturated Fat 0.087g 0.064g Flour
Polyunsaturated fat 0.413g 0.175g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Lentil
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
50%
Flour
26%
Lentil
Minerals Daily Need Coverage Score
59%
Flour
46%
Lentil

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.53g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.