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  6. Wheat vs. Lentil

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.
  • Lentil has a lower glycemic index than wheat .

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Lentil
Lentil
0
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%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +16.8%
Contains more CopperCopper +120.3%
Contains more ZincZinc +227.6%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +509.7%
Contains more SeleniumSelenium +3092.9%
~equal in Iron ~3.33mg
~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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Lentil
Lentil
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin B1Vitamin B1 +147.9%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B3Vitamin B3 +535.7%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin B6Vitamin B6 +135.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +320.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Lentil DV% diff.
Selenium 89.4µg 2.8µg 157%
Manganese 3.012mg 0.494mg 109%
Phosphorus 508mg 180mg 47%
Vitamin B3 6.738mg 1.06mg 35%
Folate 43µg 181µg 35%
Copper 0.553mg 0.251mg 34%
Fiber 7.9g 32%
Magnesium 144mg 36mg 26%
Zinc 4.16mg 1.27mg 26%
Vitamin B1 0.419mg 0.169mg 21%
Vitamin B6 0.419mg 0.178mg 19%
Carbs 71.13g 20.13g 17%
Calories 339kcal 116kcal 11%
Protein 13.68g 9.02g 9%
Vitamin B5 0.935mg 0.638mg 6%
Choline 32.7mg 6%
Polyunsaturated fat 0.978g 0.175g 5%
Vitamin B2 0.121mg 0.073mg 4%
Fats 2.47g 0.38g 3%
Vitamin C 0mg 1.5mg 2%
Calcium 34mg 19mg 2%
Potassium 431mg 369mg 2%
Iron 3.52mg 3.33mg 2%
Saturated fat 0.454g 0.053g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Monounsaturated fat 0.344g 0.064g 1%
Protein per 100 calories 4g 7.8g N/A
Calories per 10 g protein 248kcal 129kcal N/A
Weight per 100 calories 29g 86g N/A
Unsaturated / Saturated Fat ratio 2.9 4.5 N/A
Net carbs 71.13g 12.23g N/A
Sugar 1.8g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.176mg 0.081mg 0%
Threonine 0.366mg 0.323mg 0%
Isoleucine 0.533mg 0.39mg 0%
Leucine 0.934mg 0.654mg 0%
Lysine 0.303mg 0.63mg 0%
Methionine 0.221mg 0.077mg 0%
Phenylalanine 0.681mg 0.445mg 0%
Valine 0.594mg 0.448mg 0%
Histidine 0.322mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Lentil
Lentil
1
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 ProteinProtein +51.7%
Contains more FatsFats +550%
Contains more CarbsCarbs +253.4%
Contains more OtherOther +114.5%
Contains more WaterWater +536.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Lentil
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
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +458.9%
Contains less Sat. FatSaturated fat -88.3%

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.