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  6. Lentil vs. Flour

Lentil vs. Flour — In-Depth Nutrition Comparison

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Differences between lentil and flour

  • Lentil is higher in fiber, copper, vitamin B6, and phosphorus; however, flour is richer in selenium, vitamin B1, vitamin B2, vitamin B3, iron, and manganese.
  • Flour's daily need coverage for selenium is 57% higher.
  • Lentil has 4 times more vitamin B6 than flour. While lentil has 0.178mg of vitamin B6, flour has only 0.044mg.
  • Lentil has a lower glycemic index (29) than flour (72).

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

Infographic

Lentil vs Flour 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.
Lentil
Lentil
6
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% 0.26% 64% 15%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +244.9%
Contains more CopperCopper +74.3%
Contains more ZincZinc +81.4%
Contains more PhosphorusPhosphorus +66.7%
Contains more IronIron +39.3%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +1110.7%
~equal in Sodium ~2mg

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.
Lentil
Lentil
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +83.3%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +304.5%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin B1Vitamin B1 +364.5%
Contains more Vitamin B2Vitamin B2 +576.7%
Contains more Vitamin B3Vitamin B3 +457%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~183µg

All nutrients comparison - raw data values

Nutrient Lentil Flour DV% diff.
Selenium 2.8µg 33.9µg 57%
Vitamin B1 0.169mg 0.785mg 51%
Vitamin B2 0.073mg 0.494mg 32%
Vitamin B3 1.06mg 5.904mg 30%
Fiber 7.9g 2.7g 21%
Carbs 20.13g 76.31g 19%
Iron 3.33mg 4.64mg 16%
Calories 116kcal 364kcal 12%
Copper 0.251mg 0.144mg 12%
Phosphorus 180mg 108mg 10%
Vitamin B6 0.178mg 0.044mg 10%
Potassium 369mg 107mg 8%
Manganese 0.494mg 0.682mg 8%
Zinc 1.27mg 0.7mg 5%
Vitamin B5 0.638mg 0.438mg 4%
Choline 32.7mg 10.4mg 4%
Protein 9.02g 10.33g 3%
Magnesium 36mg 22mg 3%
Vitamin C 1.5mg 0mg 2%
Polyunsaturated fat 0.175g 0.413g 2%
Fats 0.38g 0.98g 1%
Vitamin K 1.7µg 0.3µg 1%
Folate 181µg 183µg 1%
Protein per 100 calories 7.8g 2.8g N/A
Calories per 10 g protein 129kcal 352kcal N/A
Weight per 100 calories 86g 27g N/A
Net carbs 12.23g 73.61g N/A
Calcium 19mg 15mg 0%
Sugar 1.8g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.11mg 0.06mg 0%
Saturated fat 0.053g 0.155g 0%
Monounsaturated fat 0.064g 0.087g 0%
Tryptophan 0.081mg 0.127mg 0%
Threonine 0.323mg 0.281mg 0%
Isoleucine 0.39mg 0.357mg 0%
Leucine 0.654mg 0.71mg 0%
Lysine 0.63mg 0.228mg 0%
Methionine 0.077mg 0.183mg 0%
Phenylalanine 0.445mg 0.52mg 0%
Valine 0.448mg 0.415mg 0%
Histidine 0.254mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +484.2%
Contains more OtherOther +80.4%
Contains more ProteinProtein +14.5%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +279.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +136%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.