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  6. Lentil vs. Wheat Bread

Lentil vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on the differences between lentil and wheat Bread

  • Lentil has more folate and fiber; however, wheat Bread is higher in selenium, manganese, vitamin B3, vitamin B2, vitamin B1, calcium, and iron.
  • Wheat Bread covers your daily selenium needs 56% more than lentil.
  • Wheat Bread contains 2 times less folate than lentil. Lentil contains 181µg of folate, while wheat Bread contains 86µg.
  • Lentil has less sodium.
  • The glycemic index of wheat Bread is higher.

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

Infographic

Lentil vs Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +65.5%
Contains more CopperCopper +26.8%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +63.9%
Contains more CalciumCalcium +768.4%
Contains more IronIron +22.8%
Contains more ZincZinc +15.7%
Contains more ManganeseManganese +178.7%
Contains more SeleniumSelenium +1092.9%
~equal in Phosphorus ~188mg

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.
Lentil
Lentil
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more FolateFolate +110.5%
Contains more CholineCholine +48%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +159.8%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +489.6%
Contains more Vitamin KVitamin K +235.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Wheat Bread DV% diff.
Selenium 2.8µg 33.4µg 56%
Manganese 0.494mg 1.377mg 38%
Vitamin B3 1.06mg 6.25mg 32%
Sodium 2mg 601mg 26%
Vitamin B2 0.073mg 0.382mg 24%
Folate 181µg 86µg 24%
Vitamin B1 0.169mg 0.439mg 23%
Calcium 19mg 165mg 15%
Fiber 7.9g 4.7g 13%
Carbs 20.13g 55.77g 12%
Polyunsaturated fat 0.175g 1.72g 10%
Calories 116kcal 313kcal 10%
Iron 3.33mg 4.09mg 10%
Protein 9.02g 12.96g 8%
Copper 0.251mg 0.198mg 6%
Fats 0.38g 4.27g 6%
Magnesium 36mg 59mg 5%
Saturated fat 0.053g 0.989g 4%
Potassium 369mg 223mg 4%
Vitamin B5 0.638mg 0.456mg 4%
Vitamin K 1.7µg 5.7µg 3%
Monounsaturated fat 0.064g 1.019g 2%
Zinc 1.27mg 1.47mg 2%
Choline 32.7mg 22.1mg 2%
Vitamin B6 0.178mg 0.153mg 2%
Vitamin C 1.5mg 0.2mg 1%
Vitamin E 0.11mg 0.24mg 1%
Phosphorus 180mg 188mg 1%
Net carbs 12.23g 51.07g N/A
Sugar 1.8g 6.42g N/A
Tryptophan 0.081mg 0.092mg 0%
Threonine 0.323mg 0.299mg 0%
Isoleucine 0.39mg 0.258mg 0%
Leucine 0.654mg 0.461mg 0%
Lysine 0.63mg 0.215mg 0%
Methionine 0.077mg 0.105mg 0%
Phenylalanine 0.445mg 0.315mg 0%
Valine 0.448mg 0.31mg 0%
Histidine 0.254mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +187.4%
Contains more ProteinProtein +43.7%
Contains more FatsFats +1023.7%
Contains more CarbsCarbs +177%
Contains more OtherOther +233.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +1492.2%
Contains more Poly. FatPolyunsaturated fat +882.9%

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