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Lentil vs Flour - In-Depth Nutrition Comparison

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Differences between Lentil and Flour

  • Lentil is higher in Fiber, Copper, Vitamin B6 and Phosphorus, however Flour is richer in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron and Manganese.
  • Flour's daily need coverage for Selenium is 57% higher.
  • Lentil has 4 times more Vitamin B6 than Flour. While Lentil has 0.178mg of Vitamin B6, Flour has only 0.044mg.

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Lentil vs Flour 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
Lentil
6
:
1
Flour
Contains more Calcium +26.7%
Contains more Potassium +244.9%
Contains more Magnesium +63.6%
Contains more Copper +74.3%
Contains more Zinc +81.4%
Contains more Phosphorus +66.7%
Contains more Iron +39.3%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +26.7%
Contains more Potassium +244.9%
Contains more Magnesium +63.6%
Contains more Copper +74.3%
Contains more Zinc +81.4%
Contains more Phosphorus +66.7%
Contains more Iron +39.3%
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
6
:
4
Flour
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Equal in Folate - 183
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%
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Contains more Vitamin B1 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Equal in Folate - 183

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Lentil
50
Flour
Mineral Summary Score
48
Lentil
40
Flour

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 the food
Protein
54%
Lentil
62%
Flour
Carbohydrates
20%
Lentil
76%
Flour
Fats
2%
Lentil
5%
Flour

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Flour
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 1.53g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.1)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Flour Opinion
Calories 116 364 Flour
Protein 9.02 10.33 Flour
Fats 0.38 0.98 Flour
Vitamin C 1.5 0 Lentil
Carbs 20.13 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 4.64 Flour
Calcium 19 15 Lentil
Potassium 369 107 Lentil
Magnesium 36 22 Lentil
Sugars 1.8 0.27 Flour
Fiber 7.9 2.7 Lentil
Copper 0.251 0.144 Lentil
Zinc 1.27 0.7 Lentil
Starch
Phosphorus 180 108 Lentil
Sodium 2 2
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.06 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.785 Flour
Vitamin B2 0.073 0.494 Flour
Vitamin B3 1.06 5.904 Flour
Vitamin B5 0.638 0.438 Lentil
Vitamin B6 0.178 0.044 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0.3 Lentil
Folate 181 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.053 0.155 Lentil
Monounsaturated Fat 0.064 0.087 Flour
Polyunsaturated fat 0.175 0.413 Flour
Tryptophan 0.081 0.127 Flour
Threonine 0.323 0.281 Lentil
Isoleucine 0.39 0.357 Lentil
Leucine 0.654 0.71 Flour
Lysine 0.63 0.228 Lentil
Methionine 0.077 0.183 Flour
Phenylalanine 0.445 0.52 Flour
Valine 0.448 0.415 Lentil
Histidine 0.254 0.23 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.