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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
7
:
0
Lentil
Contains more Calcium +78.9%
Contains more Potassium +16.8%
Contains more Magnesium +300%
Contains more Copper +120.3%
Contains more Zinc +227.6%
Contains more Phosphorus +182.2%
Equal in Iron - 3.33
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +78.9%
Contains more Potassium +16.8%
Contains more Magnesium +300%
Contains more Copper +120.3%
Contains more Zinc +227.6%
Contains more Phosphorus +182.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
5
:
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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +320.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Folate +320.9%

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
37
Wheat
26
Lentil
Mineral Summary Score
100
Wheat
48
Lentil

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
82%
Wheat
54%
Lentil
Carbohydrates
71%
Wheat
20%
Lentil
Fats
11%
Wheat
2%
Lentil

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.
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 Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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.

All nutrients comparison - raw data values

Nutrient Wheat Lentil Opinion
Calories 339 116 Wheat
Protein 13.68 9.02 Wheat
Fats 2.47 0.38 Wheat
Vitamin C 0 1.5 Lentil
Carbs 71.13 20.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 3.33 Wheat
Calcium 34 19 Wheat
Potassium 431 369 Wheat
Magnesium 144 36 Wheat
Sugar 1.8 Wheat
Fiber 7.9 Lentil
Copper 0.553 0.251 Wheat
Zinc 4.16 1.27 Wheat
Starch
Phosphorus 508 180 Wheat
Sodium 2 2
Vitamin A 0 8 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.419 0.169 Wheat
Vitamin B2 0.121 0.073 Wheat
Vitamin B3 6.738 1.06 Wheat
Vitamin B5 0.935 0.638 Wheat
Vitamin B6 0.419 0.178 Wheat
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 43 181 Lentil
Trans Fat 0 Wheat
Saturated Fat 0.454 0.053 Lentil
Monounsaturated Fat 0.344 0.064 Wheat
Polyunsaturated fat 0.978 0.175 Wheat
Tryptophan 0.176 0.081 Wheat
Threonine 0.366 0.323 Wheat
Isoleucine 0.533 0.39 Wheat
Leucine 0.934 0.654 Wheat
Lysine 0.303 0.63 Lentil
Methionine 0.221 0.077 Wheat
Phenylalanine 0.681 0.445 Wheat
Valine 0.594 0.448 Wheat
Histidine 0.322 0.254 Wheat
Fructose

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. 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.