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  6. Flour vs. Lentil

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.
  • Lentil has a lower glycemic index (29) than flour (72).

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
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.
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%
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%
Contains more IronIron +39.3%
Contains more ManganeseManganese +38.1%
Contains more SeleniumSelenium +1110.7%
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%
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +364.5%
Contains more Vitamin B2Vitamin B2 +576.7%
Contains more Vitamin B3Vitamin B3 +457%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~181µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +14.5%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +279.1%
Contains more WaterWater +484.2%
Contains more OtherOther +80.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +136%
Contains less Sat. FatSaturated fat -65.8%

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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. 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.