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Wheat vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Lentil?

  • Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B3, Copper, Zinc, Magnesium, Vitamin B1, and Vitamin B6, yet Lentil is richer in Folate.
  • Wheat 's daily need coverage for Selenium is 157% higher.
  • Wheat has 6 times more Vitamin B3 than Lentil. Wheat has 6.738mg of Vitamin B3, while Lentil has 1.06mg.

We used Wheat, durum and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wheat  vs Lentil 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.
:
0
Lentil
Contains more Calcium +78.9%
Contains more Magnesium +300%
Contains more Phosphorus +182.2%
Contains more Potassium +16.8%
Contains more Zinc +227.6%
Contains more Copper +120.3%
Contains more Manganese +509.7%
Contains more Selenium +3092.9%
Equal in Iron - 3.33
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +78.9%
Contains more Magnesium +300%
Contains more Phosphorus +182.2%
Contains more Potassium +16.8%
Contains more Zinc +227.6%
Contains more Copper +120.3%
Contains more Manganese +509.7%
Contains more Selenium +3092.9%
Equal in Iron - 3.33
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Lentil
Contains more Vitamin B1 +147.9%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +535.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +135.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +320.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +147.9%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +535.7%
Contains more Vitamin B5 +46.6%
Contains more Vitamin B6 +135.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +320.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Lentil
Contains more Protein +51.7%
Contains more Fats +550%
Contains more Carbs +253.4%
Contains more Other +114.5%
Contains more Water +536.6%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +51.7%
Contains more Fats +550%
Contains more Carbs +253.4%
Contains more Other +114.5%
Contains more Water +536.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Lentil
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +458.9%
Contains less Saturated Fat -88.3%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +437.5%
Contains more Polyunsaturated fat +458.9%
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Lentil Opinion
Net carbs 71.13g 12.23g Wheat
Protein 13.68g 9.02g Wheat
Fats 2.47g 0.38g Wheat
Carbs 71.13g 20.13g Wheat
Calories 339kcal 116kcal Wheat
Sugar 1.8g Wheat
Fiber 7.9g Lentil
Calcium 34mg 19mg Wheat
Iron 3.52mg 3.33mg Wheat
Magnesium 144mg 36mg Wheat
Phosphorus 508mg 180mg Wheat
Potassium 431mg 369mg Wheat
Sodium 2mg 2mg
Zinc 4.16mg 1.27mg Wheat
Copper 0.553mg 0.251mg Wheat
Manganese 3.012mg 0.494mg Wheat
Selenium 89.4µg 2.8µg Wheat
Vitamin A 0IU 8IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.419mg 0.169mg Wheat
Vitamin B2 0.121mg 0.073mg Wheat
Vitamin B3 6.738mg 1.06mg Wheat
Vitamin B5 0.935mg 0.638mg Wheat
Vitamin B6 0.419mg 0.178mg Wheat
Folate 43µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.176mg 0.081mg Wheat
Threonine 0.366mg 0.323mg Wheat
Isoleucine 0.533mg 0.39mg Wheat
Leucine 0.934mg 0.654mg Wheat
Lysine 0.303mg 0.63mg Lentil
Methionine 0.221mg 0.077mg Wheat
Phenylalanine 0.681mg 0.445mg Wheat
Valine 0.594mg 0.448mg Wheat
Histidine 0.322mg 0.254mg Wheat
Saturated Fat 0.454g 0.053g Lentil
Monounsaturated Fat 0.344g 0.064g Wheat
Polyunsaturated fat 0.978g 0.175g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
26%
Lentil
Minerals Daily Need Coverage Score
168%
Wheat
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.7)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.401g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 21)
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.