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Wheat vs. Lentil — In-Depth Nutrition Comparison

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How are Wheat and Lentil different?

  • Wheat is higher in Selenium, Manganese, Vitamin B3, and Zinc, however, Lentil is richer in Folate, Iron, Fiber, Vitamin B6, Vitamin B1, and Potassium.
  • Daily need coverage for Selenium from Wheat is 53% higher.
  • Wheat contains 2 times more Vitamin B3 than Lentil. While Wheat contains 2.305mg of Vitamin B3, Lentil contains only 1.06mg.

Wheat, KAMUT khorasan, cooked and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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.
Wheat
4
:
6
Lentil
Contains more Magnesium +33.3%
Contains more Zinc +44.9%
Contains more Manganese +108.5%
Contains more Selenium +1039.3%
Contains more Calcium +111.1%
Contains more Iron +89.2%
Contains more Phosphorus +22.4%
Contains more Potassium +125%
Contains less Sodium -75%
Contains more Copper +21.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Magnesium +33.3%
Contains more Zinc +44.9%
Contains more Manganese +108.5%
Contains more Selenium +1039.3%
Contains more Calcium +111.1%
Contains more Iron +89.2%
Contains more Phosphorus +22.4%
Contains more Potassium +125%
Contains less Sodium -75%
Contains more Copper +21.3%

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.
Wheat
2
:
9
Lentil
Contains more Vitamin E +118.2%
Contains more Vitamin B3 +117.5%
Contains more Vitamin A +100%
Contains more Vitamin B1 +77.9%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B6 +154.3%
Contains more Folate +1545.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 E +118.2%
Contains more Vitamin B3 +117.5%
Contains more Vitamin A +100%
Contains more Vitamin B1 +77.9%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B6 +154.3%
Contains more Folate +1545.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
2
:
3
Lentil
Contains more Fats +118.4%
Contains more Carbs +37.1%
Contains more Protein +58%
Contains more Other +22.1%
Equal in Water - 69.64
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Fats +118.4%
Contains more Carbs +37.1%
Contains more Protein +58%
Contains more Other +22.1%
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
:
1
Lentil
Contains more Monounsaturated Fat +31.3%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -31.2%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +31.3%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -31.2%

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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Lentil Opinion
Net carbs 23.3g 12.23g Wheat
Protein 5.71g 9.02g Lentil
Fats 0.83g 0.38g Wheat
Carbs 27.6g 20.13g Wheat
Calories 132kcal 116kcal Wheat
Sugar 3.07g 1.8g Lentil
Fiber 4.3g 7.9g Lentil
Calcium 9mg 19mg Lentil
Iron 1.76mg 3.33mg Lentil
Magnesium 48mg 36mg Wheat
Phosphorus 147mg 180mg Lentil
Potassium 164mg 369mg Lentil
Sodium 8mg 2mg Lentil
Zinc 1.84mg 1.27mg Wheat
Copper 0.207mg 0.251mg Lentil
Manganese 1.03mg 0.494mg Wheat
Selenium 31.9µg 2.8µg Wheat
Vitamin A 4IU 8IU Lentil
Vitamin E 0.24mg 0.11mg Wheat
Vitamin C 1.5mg Lentil
Vitamin B1 0.095mg 0.169mg Lentil
Vitamin B2 0.03mg 0.073mg Lentil
Vitamin B3 2.305mg 1.06mg Wheat
Vitamin B5 0.638mg Lentil
Vitamin B6 0.07mg 0.178mg Lentil
Folate 11µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.051mg 0.081mg Lentil
Threonine 0.172mg 0.323mg Lentil
Isoleucine 0.22mg 0.39mg Lentil
Leucine 0.432mg 0.654mg Lentil
Lysine 0.161mg 0.63mg Lentil
Methionine 0.097mg 0.077mg Wheat
Phenylalanine 0.3mg 0.445mg Lentil
Valine 0.267mg 0.448mg Lentil
Histidine 0.147mg 0.254mg Lentil
Trans Fat 0.002g 0g Lentil
Saturated Fat 0.077g 0.053g Lentil
Monounsaturated Fat 0.084g 0.064g Wheat
Polyunsaturated fat 0.243g 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

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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
9%
Wheat
26%
Lentil
Minerals Daily Need Coverage Score
61%
Wheat
46%
Lentil

Comparison summary

Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.7)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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/169744/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.