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Lentil vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are Lentil and Khorasan wheat different?

  • Khorasan wheat is higher than Lentil in Selenium, Manganese, Vitamin B3, Vitamin B1, Copper, Phosphorus, Magnesium, Zinc, Fiber, and Vitamin B2.
  • Khorasan wheat covers your daily need of Selenium 143% more than Lentil.

Lentils, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Lentil vs Khorasan wheat 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.
Lentil
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +261.1%
Contains more CalciumCalcium +15.8%
Contains more IronIron +13.2%
Contains more CopperCopper +101.6%
Contains more ZincZinc +189.8%
Contains more PhosphorusPhosphorus +102.2%
Contains more ManganeseManganese +453.6%
Contains more SeleniumSelenium +2810.7%
~equal in Potassium ~403mg

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
3
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% 0.48% 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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +26.7%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin E Vitamin E +454.5%
Contains more Vitamin B1Vitamin B1 +234.9%
Contains more Vitamin B2Vitamin B2 +152.1%
Contains more Vitamin B3Vitamin B3 +501.4%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +45.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +529.1%
Contains more ProteinProtein +61.2%
Contains more FatsFats +460.5%
Contains more CarbsCarbs +250.6%
Contains more OtherOther +102.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated Fat -73%
Contains more Mono. FatMonounsaturated Fat +232.8%
Contains more Poly. FatPolyunsaturated fat +254.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Khorasan wheat Opinion
Calories 116kcal 337kcal Khorasan wheat
Protein 9.02g 14.54g Khorasan wheat
Fats 0.38g 2.13g Khorasan wheat
Vitamin C 1.5mg 0mg Lentil
Net carbs 12.23g 59.48g Khorasan wheat
Carbs 20.13g 70.58g Khorasan wheat
Magnesium 36mg 130mg Khorasan wheat
Calcium 19mg 22mg Khorasan wheat
Potassium 369mg 403mg Khorasan wheat
Iron 3.33mg 3.77mg Khorasan wheat
Sugar 1.8g 7.84g Lentil
Fiber 7.9g 11.1g Khorasan wheat
Copper 0.251mg 0.506mg Khorasan wheat
Zinc 1.27mg 3.68mg Khorasan wheat
Starch 52.41g Khorasan wheat
Phosphorus 180mg 364mg Khorasan wheat
Sodium 2mg 5mg Lentil
Vitamin A 8IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.11mg 0.61mg Khorasan wheat
Manganese 0.494mg 2.735mg Khorasan wheat
Selenium 2.8µg 81.5µg Khorasan wheat
Vitamin B1 0.169mg 0.566mg Khorasan wheat
Vitamin B2 0.073mg 0.184mg Khorasan wheat
Vitamin B3 1.06mg 6.375mg Khorasan wheat
Vitamin B5 0.638mg 0.949mg Khorasan wheat
Vitamin B6 0.178mg 0.259mg Khorasan wheat
Vitamin K 1.7µg 1.8µg Khorasan wheat
Folate 181µg Lentil
Trans Fat 0g 0.005g Lentil
Choline 32.7mg 25.8mg Lentil
Saturated Fat 0.053g 0.196g Lentil
Monounsaturated Fat 0.064g 0.213g Khorasan wheat
Polyunsaturated fat 0.175g 0.621g Khorasan wheat
Tryptophan 0.081mg 0.13mg Khorasan wheat
Threonine 0.323mg 0.442mg Khorasan wheat
Isoleucine 0.39mg 0.566mg Khorasan wheat
Leucine 0.654mg 1.112mg Khorasan wheat
Lysine 0.63mg 0.416mg Lentil
Methionine 0.077mg 0.251mg Khorasan wheat
Phenylalanine 0.445mg 0.772mg Khorasan wheat
Valine 0.448mg 0.687mg Khorasan wheat
Histidine 0.254mg 0.379mg Khorasan wheat
Fructose 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Lentil
35%
Khorasan wheat
Minerals Daily Need Coverage Score
46%
Lentil
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 6.04g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 11)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1.1)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.