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  6. Wheat gluten vs. Lentil

Wheat gluten vs. Lentil — In-Depth Nutrition Comparison

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Important differences between wheat gluten and lentil

  • Wheat gluten has more selenium, iron, calcium, and phosphorus; however, lentil is richer in folate, fiber, vitamin B1, vitamin B6, vitamin B5, and potassium.
  • Wheat gluten's daily need coverage for selenium is 67% more.
  • Wheat gluten contains 7 times more calcium than lentil. Wheat gluten contains 142mg of calcium, while lentil contains 19mg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Vital wheat gluten and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Lentil
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%
Contains more CalciumCalcium +647.4%
Contains more IronIron +56.2%
Contains more PhosphorusPhosphorus +44.4%
Contains more SeleniumSelenium +1317.9%
Contains more MagnesiumMagnesium +44%
Contains more PotassiumPotassium +269%
Contains more CopperCopper +37.9%
Contains more ZincZinc +49.4%
Contains less SodiumSodium -93.1%

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 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Lentil
Lentil
10
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Lentil DV% diff.
Protein 75.16g 9.02g 132%
Selenium 39.7µg 2.8µg 67%
Folate 0µg 181µg 45%
Fiber 0.6g 7.9g 29%
Iron 5.2mg 3.33mg 23%
Manganese 0.494mg 21%
Vitamin B1 0mg 0.169mg 14%
Vitamin B6 0mg 0.178mg 14%
Vitamin B5 0mg 0.638mg 13%
Calories 370kcal 116kcal 13%
Calcium 142mg 19mg 12%
Phosphorus 260mg 180mg 11%
Copper 0.182mg 0.251mg 8%
Potassium 100mg 369mg 8%
Vitamin B3 0mg 1.06mg 7%
Choline 32.7mg 6%
Vitamin B2 0mg 0.073mg 6%
Zinc 0.85mg 1.27mg 4%
Polyunsaturated fat 0.81g 0.175g 4%
Magnesium 25mg 36mg 3%
Carbs 13.79g 20.13g 2%
Vitamin C 0mg 1.5mg 2%
Fats 1.85g 0.38g 2%
Vitamin K 0µg 1.7µg 1%
Sodium 29mg 2mg 1%
Vitamin E 0mg 0.11mg 1%
Saturated fat 0.272g 0.053g 1%
Net carbs 13.19g 12.23g N/A
Sugar 0g 1.8g N/A
Monounsaturated fat 0.156g 0.064g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Lentil
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
Contains more ProteinProtein +733.3%
Contains more FatsFats +386.8%
Contains more OtherOther +20.5%
Contains more CarbsCarbs +46%
Contains more WaterWater +749.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 +143.8%
Contains more Poly. FatPolyunsaturated fat +362.9%
Contains less Sat. FatSaturated fat -80.5%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.