Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wheat flour, whole-grain
  5. Compare
  6. Wheat flour, whole-grain vs. Lentils, mature seeds, cooked, boiled, with salt

Wheat flour, whole-grain vs. Lentils, mature seeds, cooked, boiled, with salt — In-Depth Nutrition Comparison

Compare

Significant differences between Wheat flour, whole-grain and Lentils, mature seeds, cooked, boiled, with salt

  • Wheat flour, whole-grain is richer in Manganese, Selenium, Vitamin B1, Phosphorus, Vitamin B3, Magnesium, Copper, Vitamin B6, and Zinc, while Lentils, mature seeds, cooked, boiled, with salt is higher in Folate.
  • Wheat flour, whole-grain covers your daily Manganese needs 155% more than Lentils, mature seeds, cooked, boiled, with salt.
  • Wheat flour, whole-grain has 22 times more Selenium than Lentils, mature seeds, cooked, boiled, with salt. Wheat flour, whole-grain has 61.8µg of Selenium, while Lentils, mature seeds, cooked, boiled, with salt has 2.8µg.

Specific food types used in this comparison are Wheat flour, whole-grain and Lentils, mature seeds, cooked, boiled, with salt.

Infographic

Wheat flour, whole-grain vs Lentils, mature seeds, cooked, boiled, with salt 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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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% 31% 64% 15%
Contains more MagnesiumMagnesium +280.6%
Contains more CalciumCalcium +78.9%
Contains more CopperCopper +63.3%
Contains more ZincZinc +104.7%
Contains more PhosphorusPhosphorus +98.3%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +723.3%
Contains more SeleniumSelenium +2107.1%
~equal in Potassium ~369mg
~equal in Iron ~3.33mg

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% 0.54% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33% 17%
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% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin E Vitamin E +545.5%
Contains more Vitamin B1Vitamin B1 +197%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B3Vitamin B3 +367.6%
Contains more Vitamin B6Vitamin B6 +128.7%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +311.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.638mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 19.54 g
Water: 69.64 g
Other: 1.42 g
Contains more ProteinProtein +46.5%
Contains more FatsFats +557.9%
Contains more CarbsCarbs +268.3%
Contains more OtherOther +11.3%
Contains more WaterWater +548.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated Fat: Sat. Fat 0.43 g
Monounsaturated Fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
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 +342.2%
Contains more Poly. FatPolyunsaturated fat +566.9%
Contains less Sat. FatSaturated Fat -87.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat flour, whole-grain Lentils, mature seeds, cooked, boiled, with salt
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Lentils, mature seeds, cooked, boiled, with salt Opinion
Calories 340kcal 114kcal Wheat flour, whole-grain
Protein 13.21g 9.02g Wheat flour, whole-grain
Fats 2.5g 0.38g Wheat flour, whole-grain
Vitamin C 0mg 1.5mg Lentils, mature seeds, cooked, boiled, with salt
Net carbs 61.27g 11.64g Wheat flour, whole-grain
Carbs 71.97g 19.54g Wheat flour, whole-grain
Magnesium 137mg 36mg Wheat flour, whole-grain
Calcium 34mg 19mg Wheat flour, whole-grain
Potassium 363mg 369mg Lentils, mature seeds, cooked, boiled, with salt
Iron 3.6mg 3.33mg Wheat flour, whole-grain
Sugar 0.41g 1.8g Wheat flour, whole-grain
Fiber 10.7g 7.9g Wheat flour, whole-grain
Copper 0.41mg 0.251mg Wheat flour, whole-grain
Zinc 2.6mg 1.27mg Wheat flour, whole-grain
Starch 57.77g Wheat flour, whole-grain
Phosphorus 357mg 180mg Wheat flour, whole-grain
Sodium 2mg 238mg Wheat flour, whole-grain
Vitamin A 9IU 8IU Wheat flour, whole-grain
Vitamin E 0.71mg 0.11mg Wheat flour, whole-grain
Manganese 4.067mg 0.494mg Wheat flour, whole-grain
Selenium 61.8µg 2.8µg Wheat flour, whole-grain
Vitamin B1 0.502mg 0.169mg Wheat flour, whole-grain
Vitamin B2 0.165mg 0.073mg Wheat flour, whole-grain
Vitamin B3 4.957mg 1.06mg Wheat flour, whole-grain
Vitamin B5 0.603mg 0.638mg Lentils, mature seeds, cooked, boiled, with salt
Vitamin B6 0.407mg 0.178mg Wheat flour, whole-grain
Vitamin K 1.9µg 1.7µg Wheat flour, whole-grain
Folate 44µg 181µg Lentils, mature seeds, cooked, boiled, with salt
Choline 31.2mg 32.7mg Lentils, mature seeds, cooked, boiled, with salt
Saturated Fat 0.43g 0.053g Lentils, mature seeds, cooked, boiled, with salt
Monounsaturated Fat 0.283g 0.064g Wheat flour, whole-grain
Polyunsaturated fat 1.167g 0.175g Wheat flour, whole-grain
Tryptophan 0.174mg 0.081mg Wheat flour, whole-grain
Threonine 0.367mg 0.323mg Wheat flour, whole-grain
Isoleucine 0.443mg 0.39mg Wheat flour, whole-grain
Leucine 0.898mg 0.654mg Wheat flour, whole-grain
Lysine 0.359mg 0.63mg Lentils, mature seeds, cooked, boiled, with salt
Methionine 0.228mg 0.077mg Wheat flour, whole-grain
Phenylalanine 0.682mg 0.445mg Wheat flour, whole-grain
Valine 0.564mg 0.448mg Wheat flour, whole-grain
Histidine 0.357mg 0.254mg Wheat flour, whole-grain
Fructose 0.05g Wheat flour, whole-grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat flour, whole-grain Lentils, mature seeds, cooked, boiled, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
35%
Wheat flour, whole-grain
25%
Lentils, mature seeds, cooked, boiled, with salt
Minerals Daily Need Coverage Score
150%
Wheat flour, whole-grain
50%
Lentils, mature seeds, cooked, boiled, with salt

Comparison summary

Which food is lower in Sugar?
Wheat flour, whole-grain
Wheat flour, whole-grain is lower in Sugar (difference - 1.39g)
Which food contains less Sodium?
Wheat flour, whole-grain
Wheat flour, whole-grain contains less Sodium (difference - 236mg)
Which food is richer in minerals?
Wheat flour, whole-grain
Wheat flour, whole-grain is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentils, mature seeds, cooked, boiled, with salt
Lentils, mature seeds, cooked, boiled, with salt is lower in Saturated Fat (difference - 0.377g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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 flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/nutrients
  2. Lentils, mature seeds, cooked, boiled, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175254/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.