Whole Wheat Bread vs. Lentils
Nutrition comparison of Whole Wheat Bread and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and lentils:
- Both whole wheat bread and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 72% less sugar than whole wheat bread.
- Whole wheat bread has more niacin, however, lentil contains more folate.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and lentils are high in calories. Whole wheat bread has 128% more calories than lentil - whole wheat bread has 265 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to lentils for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Lentils | |
|---|---|---|
| Protein | 20% | 30% |
| Carbohydrates | 66% | 67% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and lentil has 54% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both whole wheat bread and lentils are high in dietary fiber. Lentil has a little more dietary fiber (7%) than whole wheat bread by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 72% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both whole wheat bread and lentils are high in protein. Whole wheat bread has 48% more protein than lentil - whole wheat bread has 13.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both whole wheat bread and lentils are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and lentils contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and whole wheat bread contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and lentils contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Whole wheat bread and lentils contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more niacin, however, lentil contains more folate. Both whole wheat bread and lentils contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Whole Wheat Bread | Lentils | |
|---|---|---|
| Thiamin | 0.279 MG | 0.169 MG |
| Riboflavin | 0.131 MG | 0.073 MG |
| Niacin | 4.042 MG | 1.06 MG |
| Pantothenic acid | 0.336 MG | 0.638 MG |
| Vitamin B6 | 0.263 MG | 0.178 MG |
| Folate | 75 UG | 181 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 442% more calcium than lentil - whole wheat bread has 103mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both whole wheat bread and lentils are high in iron. Lentil has 33% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both whole wheat bread and lentils are high in potassium. Lentil has 60% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both whole wheat bread and lentils contain small amounts of beta-carotene.
| Whole Wheat Bread | Lentils | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Whole Wheat Bread | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.037 G |
| Total | 0.205 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than lentil per 100 grams.
| Whole Wheat Bread | Lentils | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.137 G |
| Total | 1.669 G | 0.137 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Lentils .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or lentils contain more calories in 100 grams?Both whole wheat bread and lentils are high in calories. Whole wheat bread has 130% more calories than lentil - whole wheat bread has 265 calories in 100g and lentil has 116 calories.
Does whole wheat bread or lentils have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and lentil has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does whole wheat bread or lentils contain more calcium?
Whole wheat bread is a rich source of calcium and it has 440% more calcium than lentil - whole wheat bread has 103mg of calcium in 100 grams and lentil has 19mg of calcium.
Does whole wheat bread or lentils contain more iron?
Both whole wheat bread and lentils are high in iron. Lentil has 30% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does whole wheat bread or lentils contain more potassium?
Both whole wheat bread and lentils are high in potassium. Lentil has 60% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and lentil has 369mg of potassium.