Lentil vs. Wheat — In-Depth Nutrition Comparison
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How are lentil and wheat different?
- Lentil is higher in folate, iron, fiber, vitamin B6, vitamin B1, and potassium; however, wheat is richer in selenium, manganese, vitamin B3, and zinc.
- Daily need coverage for selenium for wheat is 53% higher.
- Lentil contains 16 times more folate than wheat. While lentil contains 181µg of folate, wheat contains only 11µg.
- Lentil has a lower glycemic index (29) than wheat (50).
Lentils, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +111.1% |
| Contains more PotassiumPotassium | +125% |
| Contains more IronIron | +89.2% |
| Contains more CopperCopper | +21.3% |
| Contains more PhosphorusPhosphorus | +22.4% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more ZincZinc | +44.9% |
| Contains more ManganeseManganese | +108.5% |
| Contains more SeleniumSelenium | +1039.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.9% |
| Contains more Vitamin B2Vitamin B2 | +143.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +154.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1545.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin B3Vitamin B3 | +117.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 31.9µg | 53% |
| Folate | 181µg | 11µg | 43% |
| Manganese | 0.494mg | 1.03mg | 23% |
| Iron | 3.33mg | 1.76mg | 20% |
| Fiber | 7.9g | 4.3g | 14% |
| Vitamin B5 | 0.638mg | 13% | |
| Vitamin B6 | 0.178mg | 0.07mg | 8% |
| Vitamin B3 | 1.06mg | 2.305mg | 8% |
| Protein | 9.02g | 5.71g | 7% |
| Vitamin B1 | 0.169mg | 0.095mg | 6% |
| Choline | 32.7mg | 6% | |
| Potassium | 369mg | 164mg | 6% |
| Copper | 0.251mg | 0.207mg | 5% |
| Zinc | 1.27mg | 1.84mg | 5% |
| Phosphorus | 180mg | 147mg | 5% |
| Magnesium | 36mg | 48mg | 3% |
| Vitamin B2 | 0.073mg | 0.03mg | 3% |
| Carbs | 20.13g | 27.6g | 2% |
| Vitamin C | 1.5mg | 2% | |
| Vitamin K | 1.7µg | 1% | |
| Calories | 116kcal | 132kcal | 1% |
| Vitamin E | 0.11mg | 0.24mg | 1% |
| Calcium | 19mg | 9mg | 1% |
| Fats | 0.38g | 0.83g | 1% |
| Net carbs | 12.23g | 23.3g | N/A |
| Sugar | 1.8g | 3.07g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Saturated fat | 0.053g | 0.077g | 0% |
| Monounsaturated fat | 0.064g | 0.084g | 0% |
| Polyunsaturated fat | 0.175g | 0.243g | 0% |
| Tryptophan | 0.081mg | 0.051mg | 0% |
| Threonine | 0.323mg | 0.172mg | 0% |
| Isoleucine | 0.39mg | 0.22mg | 0% |
| Leucine | 0.654mg | 0.432mg | 0% |
| Lysine | 0.63mg | 0.161mg | 0% |
| Methionine | 0.077mg | 0.097mg | 0% |
| Phenylalanine | 0.445mg | 0.3mg | 0% |
| Valine | 0.448mg | 0.267mg | 0% |
| Histidine | 0.254mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58% |
| Contains more OtherOther | +22.1% |
| Contains more FatsFats | +118.4% |
| Contains more CarbsCarbs | +37.1% |
~equal in
Water
~65.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.2% |
| Contains more Mono. FatMonounsaturated fat | +31.3% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
