Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lentil vs. Flour — In-Depth Nutrition Comparison

Compare

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.
  • Lentil has a lower glycemic index (29) than flour (72).

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
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
6
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%
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +244.9%
Contains more CopperCopper +74.3%
Contains more ZincZinc +81.4%
Contains more PhosphorusPhosphorus +66.7%
Contains more IronIron +39.3%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +1110.7%
~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
6
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% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +304.5%
Contains more Vitamin KVitamin K +466.7%
Contains more CholineCholine +214.4%
Contains more Vitamin B1Vitamin B1 +364.5%
Contains more Vitamin B2Vitamin B2 +576.7%
Contains more Vitamin B3Vitamin B3 +457%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~183µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +484.2%
Contains more OtherOther +80.4%
Contains more ProteinProtein +14.5%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +279.1%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +136%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Flour DV% diff.
Selenium 2.8µg 33.9µg 57%
Vitamin B1 0.169mg 0.785mg 51%
Vitamin B2 0.073mg 0.494mg 32%
Vitamin B3 1.06mg 5.904mg 30%
Fiber 7.9g 2.7g 21%
Carbs 20.13g 76.31g 19%
Iron 3.33mg 4.64mg 16%
Copper 0.251mg 0.144mg 12%
Calories 116kcal 364kcal 12%
Phosphorus 180mg 108mg 10%
Vitamin B6 0.178mg 0.044mg 10%
Potassium 369mg 107mg 8%
Manganese 0.494mg 0.682mg 8%
Zinc 1.27mg 0.7mg 5%
Vitamin B5 0.638mg 0.438mg 4%
Choline 32.7mg 10.4mg 4%
Magnesium 36mg 22mg 3%
Protein 9.02g 10.33g 3%
Polyunsaturated fat 0.175g 0.413g 2%
Vitamin C 1.5mg 0mg 2%
Folate 181µg 183µg 1%
Vitamin K 1.7µg 0.3µg 1%
Fats 0.38g 0.98g 1%
Net carbs 12.23g 73.61g N/A
Calcium 19mg 15mg 0%
Sugar 1.8g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.11mg 0.06mg 0%
Saturated fat 0.053g 0.155g 0%
Monounsaturated fat 0.064g 0.087g 0%
Tryptophan 0.081mg 0.127mg 0%
Threonine 0.323mg 0.281mg 0%
Isoleucine 0.39mg 0.357mg 0%
Leucine 0.654mg 0.71mg 0%
Lysine 0.63mg 0.228mg 0%
Methionine 0.077mg 0.183mg 0%
Phenylalanine 0.445mg 0.52mg 0%
Valine 0.448mg 0.415mg 0%
Histidine 0.254mg 0.23mg 0%

Which food is preferable for your diet?

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

People also compare

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
46%
Flour
Minerals Daily Need Coverage Score
46%
Lentil
59%
Flour

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 is lower in Sugar?
Flour
Flour is lower in Sugar (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 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. 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.