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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.
  • Lentil has a lower glycemic index than wheat .

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

Infographic

Lentil vs Wheat 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
0
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +16.8%
Contains more CopperCopper +120.3%
Contains more ZincZinc +227.6%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +509.7%
Contains more SeleniumSelenium +3092.9%
~equal in Iron ~3.52mg
~equal in Sodium ~2mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +320.9%
Contains more Vitamin B1Vitamin B1 +147.9%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +535.7%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +135.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Wheat DV% diff.
Selenium 2.8µg 89.4µg 157%
Manganese 0.494mg 3.012mg 109%
Phosphorus 180mg 508mg 47%
Vitamin B3 1.06mg 6.738mg 35%
Folate 181µg 43µg 35%
Copper 0.251mg 0.553mg 34%
Fiber 7.9g 32%
Magnesium 36mg 144mg 26%
Zinc 1.27mg 4.16mg 26%
Vitamin B1 0.169mg 0.419mg 21%
Vitamin B6 0.178mg 0.419mg 19%
Carbs 20.13g 71.13g 17%
Calories 116kcal 339kcal 11%
Protein 9.02g 13.68g 9%
Vitamin B5 0.638mg 0.935mg 6%
Choline 32.7mg 6%
Polyunsaturated fat 0.175g 0.978g 5%
Vitamin B2 0.073mg 0.121mg 4%
Fats 0.38g 2.47g 3%
Vitamin C 1.5mg 0mg 2%
Calcium 19mg 34mg 2%
Potassium 369mg 431mg 2%
Iron 3.33mg 3.52mg 2%
Saturated fat 0.053g 0.454g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Monounsaturated fat 0.064g 0.344g 1%
Protein per 100 calories 7.8g 4g N/A
Calories per 10 g protein 129kcal 248kcal N/A
Weight per 100 calories 86g 29g N/A
Unsaturated / Saturated Fat ratio 4.5 2.9 N/A
Net carbs 12.23g 71.13g N/A
Sugar 1.8g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.081mg 0.176mg 0%
Threonine 0.323mg 0.366mg 0%
Isoleucine 0.39mg 0.533mg 0%
Leucine 0.654mg 0.934mg 0%
Lysine 0.63mg 0.303mg 0%
Methionine 0.077mg 0.221mg 0%
Phenylalanine 0.445mg 0.681mg 0%
Valine 0.448mg 0.594mg 0%
Histidine 0.254mg 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +536.6%
Contains more ProteinProtein +51.7%
Contains more FatsFats +550%
Contains more CarbsCarbs +253.4%
Contains more OtherOther +114.5%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +458.9%

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 - 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.