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  6. White Bread vs. Lentil

White Bread vs. Lentil — In-Depth Nutrition Comparison

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How are White Bread and Lentil different?

  • White Bread is higher in Selenium, Vitamin B1, Vitamin B3, Vitamin B2, and Calcium, however, Lentil is richer in Fiber, Folate, Copper, and Phosphorus.
  • Daily need coverage for Selenium from White Bread is 35% higher.
  • White Bread contains 245 times more Sodium than Lentil. While White Bread contains 490mg of Sodium, Lentil contains only 2mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

White Bread 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.
White Bread
White Bread
4
:
6
Lentil
Lentil
Contains more Calcium +657.9%
Contains more Selenium +685.7%
Contains more Magnesium +56.5%
Contains more Phosphorus +83.7%
Contains more Potassium +192.9%
Contains less Sodium -99.6%
Contains more Zinc +71.6%
Contains more Copper +148.5%
Equal in Iron - 3.33
Equal in Manganese - 0.494
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +657.9%
Contains more Selenium +685.7%
Contains more Magnesium +56.5%
Contains more Phosphorus +83.7%
Contains more Potassium +192.9%
Contains less Sodium -99.6%
Contains more Zinc +71.6%
Contains more Copper +148.5%
Equal in Iron - 3.33
Equal in Manganese - 0.494

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.
White Bread
White Bread
4
:
6
Lentil
Lentil
Contains more Vitamin E +100%
Contains more Vitamin B1 +215.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +350.9%
Contains more Vitamin A +700%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +104.6%
Contains more Folate +63.1%
Contains more Vitamin K +750%
White Bread
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% 134% 57% 90% 33% 21% 84% 0% 1%
Lentil
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 +100%
Contains more Vitamin B1 +215.4%
Contains more Vitamin B2 +232.9%
Contains more Vitamin B3 +350.9%
Contains more Vitamin A +700%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +104.6%
Contains more Folate +63.1%
Contains more Vitamin K +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Lentil
Lentil
Contains more Fats +776.3%
Contains more Carbs +145.5%
Contains more Other +138.6%
Contains more Water +91.2%
Equal in Protein - 9.02
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Lentil
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 +776.3%
Contains more Carbs +145.5%
Contains more Other +138.6%
Contains more Water +91.2%
Equal in Protein - 9.02

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +835.9%
Contains more Polyunsaturated fat +815.4%
Contains less Saturated Fat -92.4%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +835.9%
Contains more Polyunsaturated fat +815.4%
Contains less Saturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Lentil
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Lentil Opinion
Net carbs 46.72g 12.23g White Bread
Protein 8.85g 9.02g Lentil
Fats 3.33g 0.38g White Bread
Carbs 49.42g 20.13g White Bread
Calories 266kcal 116kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 1.8g Lentil
Fiber 2.7g 7.9g Lentil
Calcium 144mg 19mg White Bread
Iron 3.61mg 3.33mg White Bread
Magnesium 23mg 36mg Lentil
Phosphorus 98mg 180mg Lentil
Potassium 126mg 369mg Lentil
Sodium 490mg 2mg Lentil
Zinc 0.74mg 1.27mg Lentil
Copper 0.101mg 0.251mg Lentil
Manganese 0.536mg 0.494mg White Bread
Selenium 22µg 2.8µg White Bread
Vitamin A 1IU 8IU Lentil
Vitamin E 0.22mg 0.11mg White Bread
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.533mg 0.169mg White Bread
Vitamin B2 0.243mg 0.073mg White Bread
Vitamin B3 4.78mg 1.06mg White Bread
Vitamin B5 0.536mg 0.638mg Lentil
Vitamin B6 0.087mg 0.178mg Lentil
Folate 111µg 181µg Lentil
Vitamin K 0.2µg 1.7µg Lentil
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil
Trans Fat 0.027g 0g Lentil
Saturated Fat 0.698g 0.053g Lentil
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.064g White Bread
Polyunsaturated fat 1.602g 0.175g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
26%
Lentil
Minerals Daily Need Coverage Score
56%
White Bread
46%
Lentil

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $1.1)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 488mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.645g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 44)
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.
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.