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Bread vs Lentil - In-Depth Nutrition Comparison

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A recap on differences between Bread and Lentil

  • Bread has more Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Calcium, and Iron, however Lentil is higher in Folate, and Fiber.
  • Bread covers your daily Selenium needs 56% more than Lentil.
  • Lentil contains 301 times less Sodium than Bread. Bread contains 601mg of Sodium, while Lentil contains 2mg.

Food varieties used in this article are Bread, wheat, toasted and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
3
Lentil
Contains more Calcium +768.4%
Contains more Iron +22.8%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Contains more Potassium +65.5%
Contains less Sodium -99.7%
Contains more Copper +26.8%
Equal in Phosphorus - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +768.4%
Contains more Iron +22.8%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Contains more Potassium +65.5%
Contains less Sodium -99.7%
Contains more Copper +26.8%
Equal in Phosphorus - 180

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
5
Lentil
Contains more Vitamin E +118.2%
Contains more Vitamin B1 +159.8%
Contains more Vitamin B2 +423.3%
Contains more Vitamin B3 +489.6%
Contains more Vitamin K +235.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +650%
Contains more Vitamin B5 +39.9%
Contains more Vitamin B6 +16.3%
Contains more Folate +110.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 E +118.2%
Contains more Vitamin B1 +159.8%
Contains more Vitamin B2 +423.3%
Contains more Vitamin B3 +489.6%
Contains more Vitamin K +235.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +650%
Contains more Vitamin B5 +39.9%
Contains more Vitamin B6 +16.3%
Contains more Folate +110.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Lentil Opinion
Net carbs 51.07g 12.23g Bread
Protein 12.96g 9.02g Bread
Fats 4.27g 0.38g Bread
Carbs 55.77g 20.13g Bread
Calories 313kcal 116kcal Bread
Starch g g
Fructose g g
Sugar 6.42g 1.8g Lentil
Fiber 4.7g 7.9g Lentil
Calcium 165mg 19mg Bread
Iron 4.09mg 3.33mg Bread
Magnesium 59mg 36mg Bread
Phosphorus 188mg 180mg Bread
Potassium 223mg 369mg Lentil
Sodium 601mg 2mg Lentil
Zinc 1.47mg 1.27mg Bread
Copper 0.198mg 0.251mg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.24mg 0.11mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1.5mg Lentil
Vitamin B1 0.439mg 0.169mg Bread
Vitamin B2 0.382mg 0.073mg Bread
Vitamin B3 6.25mg 1.06mg Bread
Vitamin B5 0.456mg 0.638mg Lentil
Vitamin B6 0.153mg 0.178mg Lentil
Folate 86µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 1.7µg Bread
Tryptophan 0.092mg 0.081mg Bread
Threonine 0.299mg 0.323mg Lentil
Isoleucine 0.258mg 0.39mg Lentil
Leucine 0.461mg 0.654mg Lentil
Lysine 0.215mg 0.63mg Lentil
Methionine 0.105mg 0.077mg Bread
Phenylalanine 0.315mg 0.445mg Lentil
Valine 0.31mg 0.448mg Lentil
Histidine 0.15mg 0.254mg Lentil
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.053g Lentil
Monounsaturated Fat 1.019g 0.064g Bread
Polyunsaturated fat 1.72g 0.175g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
26
Lentil
Mineral Summary Score
66
Bread
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
54%
Lentil
Carbohydrates
56%
Bread
20%
Lentil
Fats
20%
Bread
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 4.62g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.936g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 31)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.8)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.