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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
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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 Iron +22.8%
Contains more Calcium +768.4%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Contains more Potassium +65.5%
Contains more Copper +26.8%
Contains less Sodium -99.7%
Equal in Phosphorus - 180
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +22.8%
Contains more Calcium +768.4%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Contains more Potassium +65.5%
Contains more Copper +26.8%
Contains less Sodium -99.7%
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 C +650%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +39.9%
Contains more Vitamin B6 +16.3%
Contains more Folate +110.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 C +650%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +39.9%
Contains more Vitamin B6 +16.3%
Contains more Folate +110.5%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.