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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" 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 Magnesium +300%
Contains more Phosphorus +182.2%
Contains more Potassium +16.8%
Contains more Zinc +227.6%
Contains more Copper +120.3%
Equal in Iron - 3.33
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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%
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 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%

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 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
Starch g g
Fructose g g
Sugar g 1.8g Wheat
Fiber g 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
Vitamin A 0IU 8IU Lentil
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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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

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

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.