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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
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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
Lentil
3
:
5
Bread
Contains more Potassium +65.5%
Contains more Copper +26.8%
Contains less Sodium -99.7%
Contains more Iron +22.8%
Contains more Calcium +768.4%
Contains more Magnesium +63.9%
Contains more Zinc +15.7%
Equal in Phosphorus - 188
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +65.5%
Contains more Copper +26.8%
Contains less Sodium -99.7%
Contains more Iron +22.8%
Contains more Calcium +768.4%
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 C +650%
Contains more Vitamin A +∞%
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 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%
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%
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%
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 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 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

Which food is preferable for your diet?

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