Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Lentil vs Wheat - In-Depth Nutrition Comparison

Compare

What are the main differences between Lentil and Wheat?

  • Lentil is richer in Folate, yet Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat's daily need coverage for Selenium is 157% higher.
  • Lentil has 4 times more Folate than Wheat. Lentil has 181µg of Folate, while Wheat has 43µg.

We used Lentils, mature seeds, cooked, boiled, without salt and Wheat, durum types in this comparison.

Infographic

Lentil vs Wheat infographic
Copy 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
Lentil
0
:
7
Wheat
Wheat
Contains more Calcium +78.9%
Contains more Potassium +16.8%
Contains more Magnesium +300%
Contains more Copper +120.3%
Contains more Zinc +227.6%
Contains more Phosphorus +182.2%
Equal in Iron - 3.52
Equal in Sodium - 2
Lentil
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Wheat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Calcium +78.9%
Contains more Potassium +16.8%
Contains more Magnesium +300%
Contains more Copper +120.3%
Contains more Zinc +227.6%
Contains more Phosphorus +182.2%
Equal in Iron - 3.52
Equal in Sodium - 2

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
Lentil
5
:
5
Wheat
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +320.9%
Contains more Vitamin B1 +147.9%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +535.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +135.4%
Lentil
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%
Wheat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Folate +320.9%
Contains more Vitamin B1 +147.9%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +535.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +135.4%

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
37
Wheat
Mineral Summary Score
48
Lentil
100
Wheat

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
82%
Wheat
Carbohydrates
20%
Lentil
71%
Wheat
Fats
2%
Lentil
11%
Wheat

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 Wheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

People also compare

Lentil
Lentil vs Bean
Flour
Lentil
Lentil vs Chickpea
Chickpea
Lentil
Lentil vs Pea
Pea
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice
Wild rice
Wheat
Wheat vs Tagliatelle
Tagliatelle

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.401g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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 Wheat Opinion
Calories 116 339 Wheat
Protein 9.02 13.68 Wheat
Fats 0.38 2.47 Wheat
Vitamin C 1.5 0 Lentil
Carbs 20.13 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 3.52 Wheat
Calcium 19 34 Wheat
Potassium 369 431 Wheat
Magnesium 36 144 Wheat
Sugar 1.8 Wheat
Fiber 7.9 Lentil
Copper 0.251 0.553 Wheat
Zinc 1.27 4.16 Wheat
Starch
Phosphorus 180 508 Wheat
Sodium 2 2
Vitamin A 8 0 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.419 Wheat
Vitamin B2 0.073 0.121 Wheat
Vitamin B3 1.06 6.738 Wheat
Vitamin B5 0.638 0.935 Wheat
Vitamin B6 0.178 0.419 Wheat
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 181 43 Lentil
Trans Fat 0 Wheat
Saturated Fat 0.053 0.454 Lentil
Monounsaturated Fat 0.064 0.344 Wheat
Polyunsaturated fat 0.175 0.978 Wheat
Tryptophan 0.081 0.176 Wheat
Threonine 0.323 0.366 Wheat
Isoleucine 0.39 0.533 Wheat
Leucine 0.654 0.934 Wheat
Lysine 0.63 0.303 Lentil
Methionine 0.077 0.221 Wheat
Phenylalanine 0.445 0.681 Wheat
Valine 0.448 0.594 Wheat
Histidine 0.254 0.322 Wheat
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.