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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
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" 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 Magnesium +63.6%
Contains more Phosphorus +66.7%
Contains more Potassium +244.9%
Contains more Zinc +81.4%
Contains more Copper +74.3%
Contains more Iron +39.3%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +26.7%
Contains more Magnesium +63.6%
Contains more Phosphorus +66.7%
Contains more Potassium +244.9%
Contains more Zinc +81.4%
Contains more Copper +74.3%
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 A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin C +∞%
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

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.
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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Flour Opinion
Net carbs 12.23g 73.61g Flour
Protein 9.02g 10.33g Flour
Fats 0.38g 0.98g Flour
Carbs 20.13g 76.31g Flour
Calories 116kcal 364kcal Flour
Starch g g
Fructose g g
Sugar 1.8g 0.27g Flour
Fiber 7.9g 2.7g Lentil
Calcium 19mg 15mg Lentil
Iron 3.33mg 4.64mg Flour
Magnesium 36mg 22mg Lentil
Phosphorus 180mg 108mg Lentil
Potassium 369mg 107mg Lentil
Sodium 2mg 2mg
Zinc 1.27mg 0.7mg Lentil
Copper 0.251mg 0.144mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.06mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.785mg Flour
Vitamin B2 0.073mg 0.494mg Flour
Vitamin B3 1.06mg 5.904mg Flour
Vitamin B5 0.638mg 0.438mg Lentil
Vitamin B6 0.178mg 0.044mg Lentil
Folate 181µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.3µg Lentil
Tryptophan 0.081mg 0.127mg Flour
Threonine 0.323mg 0.281mg Lentil
Isoleucine 0.39mg 0.357mg Lentil
Leucine 0.654mg 0.71mg Flour
Lysine 0.63mg 0.228mg Lentil
Methionine 0.077mg 0.183mg Flour
Phenylalanine 0.445mg 0.52mg Flour
Valine 0.448mg 0.415mg Lentil
Histidine 0.254mg 0.23mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Flour
Saturated Fat 0.053g 0.155g Lentil
Monounsaturated Fat 0.064g 0.087g Flour
Polyunsaturated fat 0.175g 0.413g Flour

Which food is preferable for your diet?

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

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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
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 food.
Protein
54%
Lentil
62%
Flour
Carbohydrates
20%
Lentil
76%
Flour
Fats
2%
Lentil
5%
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.