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Lentil vs Bread - In-Depth Nutrition Comparison

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A recap on differences between Lentil and Bread

  • Lentil has more Folate, and Fiber, however Bread is higher in Selenium, Manganese, Vitamin B3, Vitamin B2, Vitamin B1, Calcium, and Iron.
  • Bread covers your daily Selenium needs 56% more than Lentil.
  • Bread contains 2 times less Folate than Lentil. Lentil contains 181µg of Folate, while Bread contains 86µg.
  • Lentil has less Sodium.

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

Infographic

Lentil vs Bread 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
Lentil
3
:
5
Bread
Contains more Potassium +65.5%
Contains less Sodium -99.7%
Contains more Copper +26.8%
Contains more Calcium +768.4%
Contains more Iron +22.8%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Equal in Phosphorus - 188
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Potassium +65.5%
Contains less Sodium -99.7%
Contains more Copper +26.8%
Contains more Calcium +768.4%
Contains more Iron +22.8%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Equal in Phosphorus - 188

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
Lentil
5
:
5
Bread
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%
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%
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% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Bread
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
26
Lentil
38
Bread
Mineral Summary Score
48
Lentil
66
Bread

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
54%
Lentil
78%
Bread
Carbohydrates
20%
Lentil
56%
Bread
Fats
2%
Lentil
20%
Bread

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.