Lentil vs Wheat - In-Depth Nutrition Comparison
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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
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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
Contains
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Calcium
+78.9%
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Magnesium
+300%
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Phosphorus
+182.2%
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Potassium
+16.8%
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Zinc
+227.6%
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Copper
+120.3%
Equal in Iron - 3.52
Equal in Sodium - 2
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Calcium
+78.9%
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Magnesium
+300%
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Phosphorus
+182.2%
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Potassium
+16.8%
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Zinc
+227.6%
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Copper
+120.3%
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Folate
+320.9%
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Vitamin B1
+147.9%
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Vitamin B2
+65.8%
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Vitamin B3
+535.7%
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Vitamin B5
+46.6%
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Vitamin B6
+135.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Folate
+320.9%
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Vitamin B1
+147.9%
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Vitamin B2
+65.8%
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Vitamin B3
+535.7%
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Vitamin B5
+46.6%
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Vitamin B6
+135.4%
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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 71.13g |
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| Protein | 9.02g | 13.68g |
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| Fats | 0.38g | 2.47g |
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| Carbs | 20.13g | 71.13g |
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| Calories | 116kcal | 339kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 1.8g | g |
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| Fiber | 7.9g | g |
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| Calcium | 19mg | 34mg |
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| Iron | 3.33mg | 3.52mg |
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| Magnesium | 36mg | 144mg |
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| Phosphorus | 180mg | 508mg |
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| Potassium | 369mg | 431mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 1.27mg | 4.16mg |
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| Copper | 0.251mg | 0.553mg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 1.5mg | 0mg |
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| Vitamin B1 | 0.169mg | 0.419mg |
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| Vitamin B2 | 0.073mg | 0.121mg |
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| Vitamin B3 | 1.06mg | 6.738mg |
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| Vitamin B5 | 0.638mg | 0.935mg |
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| Vitamin B6 | 0.178mg | 0.419mg |
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| Folate | 181µg | 43µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 1.7µg | µg |
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| Tryptophan | 0.081mg | 0.176mg |
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| Threonine | 0.323mg | 0.366mg |
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| Isoleucine | 0.39mg | 0.533mg |
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| Leucine | 0.654mg | 0.934mg |
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| Lysine | 0.63mg | 0.303mg |
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| Methionine | 0.077mg | 0.221mg |
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| Phenylalanine | 0.445mg | 0.681mg |
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| Valine | 0.448mg | 0.594mg |
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| Histidine | 0.254mg | 0.322mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 0.053g | 0.454g |
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| Monounsaturated Fat | 0.064g | 0.344g |
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| Polyunsaturated fat | 0.175g | 0.978g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
37
Mineral Summary Score
48
100
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%
82%
Carbohydrates
20%
71%
Fats
2%
11%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Wheat is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.401g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 21)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.