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Flour vs Lentil - In-Depth Nutrition Comparison

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Differences between Flour and Lentil

  • Flour is higher in Selenium, Vitamin B1, Vitamin B2, Vitamin B3, Iron, and Manganese, however Lentil is richer in Fiber, Copper, Vitamin B6, and Phosphorus.
  • Flour's daily need coverage for Selenium is 57% higher.
  • Flour has 7 times more Vitamin B2 than Lentil. While Flour has 0.494mg of Vitamin B2, Lentil has only 0.073mg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Flour 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
Flour
1
:
6
Lentil
Contains more Iron +39.3%
Contains more Calcium +26.7%
Contains more Potassium +244.9%
Contains more Magnesium +63.6%
Contains more Copper +74.3%
Contains more Zinc +81.4%
Contains more Phosphorus +66.7%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +39.3%
Contains more Calcium +26.7%
Contains more Potassium +244.9%
Contains more Magnesium +63.6%
Contains more Copper +74.3%
Contains more Zinc +81.4%
Contains more Phosphorus +66.7%
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
Flour
4
:
6
Lentil
Contains more Vitamin B1 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Equal in Folate - 181
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% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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 +364.5%
Contains more Vitamin B2 +576.7%
Contains more Vitamin B3 +457%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B5 +45.7%
Contains more Vitamin B6 +304.5%
Contains more Vitamin K +466.7%
Equal in Folate - 181

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
50
Flour
26
Lentil
Mineral Summary Score
40
Flour
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
62%
Flour
54%
Lentil
Carbohydrates
76%
Flour
20%
Lentil
Fats
5%
Flour
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.
Flour Lentil
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price 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
Flour 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 Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.53g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.1)
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 Flour Lentil Opinion
Calories 364 116 Flour
Protein 10.33 9.02 Flour
Fats 0.98 0.38 Flour
Vitamin C 0 1.5 Lentil
Carbs 76.31 20.13 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 3.33 Flour
Calcium 15 19 Lentil
Potassium 107 369 Lentil
Magnesium 22 36 Lentil
Sugar 0.27 1.8 Flour
Fiber 2.7 7.9 Lentil
Copper 0.144 0.251 Lentil
Zinc 0.7 1.27 Lentil
Starch
Phosphorus 108 180 Lentil
Sodium 2 2
Vitamin A 0 8 Lentil
Vitamin E 0.06 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.785 0.169 Flour
Vitamin B2 0.494 0.073 Flour
Vitamin B3 5.904 1.06 Flour
Vitamin B5 0.438 0.638 Lentil
Vitamin B6 0.044 0.178 Lentil
Vitamin B12 0 0
Vitamin K 0.3 1.7 Lentil
Folate 183 181 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.053 Lentil
Monounsaturated Fat 0.087 0.064 Flour
Polyunsaturated fat 0.413 0.175 Flour
Tryptophan 0.127 0.081 Flour
Threonine 0.281 0.323 Lentil
Isoleucine 0.357 0.39 Lentil
Leucine 0.71 0.654 Flour
Lysine 0.228 0.63 Lentil
Methionine 0.183 0.077 Flour
Phenylalanine 0.52 0.445 Flour
Valine 0.415 0.448 Lentil
Histidine 0.23 0.254 Lentil
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.