Lentil vs. White bread — In-Depth Nutrition Comparison

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How are lentil and white bread different?

Lentil is higher in fiber, folate, copper, and phosphorus; however, white bread is richer in selenium, vitamin B1, vitamin B3, vitamin B2, and calcium.
Daily need coverage for selenium for white bread is 35% higher.
Lentil contains 3 times more fiber than white bread. While lentil contains 7.9g of fiber, white bread contains only 2.7g.
Lentil has less sodium.
Lentil has a lower glycemic index (29) than white bread (73).

Lentils, mature seeds, cooked, boiled, without salt and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

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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

White bread

Contains more MagnesiumMagnesium	+56.5%
Contains more PotassiumPotassium	+192.9%
Contains more CopperCopper	+148.5%
Contains more ZincZinc	+71.6%
Contains more PhosphorusPhosphorus	+83.7%
Contains less SodiumSodium	-99.6%

Contains more CalciumCalcium	+657.9%
Contains more SeleniumSelenium	+685.7%

~equal in Iron ~3.61mg

~equal in Manganese ~0.536mg

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

White bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+19%
Contains more Vitamin B6Vitamin B6	+104.6%
Contains more Vitamin KVitamin K	+750%
Contains more FolateFolate	+63.1%
Contains more CholineCholine	+124%

Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+215.4%
Contains more Vitamin B2Vitamin B2	+232.9%
Contains more Vitamin B3Vitamin B3	+350.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	2.8µg	22µg	35%
Vitamin B1	0.169mg	0.533mg	30%
Vitamin B3	1.06mg	4.78mg	23%
Sodium	2mg	490mg	21%
Fiber	7.9g	2.7g	21%
Folate	181µg	111µg	18%
Copper	0.251mg	0.101mg	17%
Starch		37.17g	15%
Vitamin B2	0.073mg	0.243mg	13%
Calcium	19mg	144mg	13%
Phosphorus	180mg	98mg	12%
Polyunsaturated fat	0.175g	1.602g	10%
Carbs	20.13g	49.42g	10%
Calories	116kcal	266kcal	8%
Vitamin B6	0.178mg	0.087mg	7%
Potassium	369mg	126mg	7%
Zinc	1.27mg	0.74mg	5%
Fats	0.38g	3.33g	5%
Iron	3.33mg	3.61mg	4%
Fructose		2.43g	3%
Choline	32.7mg	14.6mg	3%
Saturated fat	0.053g	0.698g	3%
Magnesium	36mg	23mg	3%
Vitamin C	1.5mg	0mg	2%
Manganese	0.494mg	0.536mg	2%
Vitamin B5	0.638mg	0.536mg	2%
Vitamin E	0.11mg	0.22mg	1%
Vitamin K	1.7µg	0.2µg	1%
Monounsaturated fat	0.064g	0.599g	1%
Protein	9.02g	8.85g	0%
Net carbs	12.23g	46.72g	N/A
Sugar	1.8g	5.67g	N/A
Trans fat	0g	0.027g	N/A
Tryptophan	0.081mg		0%
Threonine	0.323mg		0%
Isoleucine	0.39mg		0%
Leucine	0.654mg		0%
Lysine	0.63mg		0%
Methionine	0.077mg		0%
Phenylalanine	0.445mg		0%
Valine	0.448mg		0%
Histidine	0.254mg		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A