Whole Wheat Flour vs. Lentils
Nutrition comparison of Whole Wheat Flour 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 flour
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 flour and lentils:
- Both whole wheat flour and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Whole wheat flour has more riboflavin and niacin, however, lentil contains more folate.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 flour and lentils are high in calories. Whole wheat flour has 186% more calories than lentil - whole wheat flour has 332 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to lentils for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Lentils | |
|---|---|---|
| Protein | 11% | 30% |
| Carbohydrates | 84% | 67% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and lentil has 73% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both whole wheat flour and lentils are high in dietary fiber. Whole wheat flour has 66% more dietary fiber than lentil - whole wheat flour has 13.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Whole wheat flour and lentils contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both whole wheat flour and lentils are high in protein. Whole wheat flour has a little more protein (7%) than lentil by weight - whole wheat flour has 9.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both whole wheat flour and lentils are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than whole wheat flour - lentil has 1.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Lentils and whole wheat flour contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and lentils contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Whole wheat flour and lentils contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin and niacin, however, lentil contains more folate. Both whole wheat flour and lentils contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Whole Wheat Flour | Lentils | |
|---|---|---|
| Thiamin | 0.297 MG | 0.169 MG |
| Riboflavin | 0.188 MG | 0.073 MG |
| Niacin | 5.347 MG | 1.06 MG |
| Pantothenic acid | 1.011 MG | 0.638 MG |
| Vitamin B6 | 0.191 MG | 0.178 MG |
| Folate | 28 UG | 181 UG |
Minerals
calcium
Whole wheat flour has 74% more calcium than lentil - whole wheat flour has 33mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both whole wheat flour and lentils are high in iron. Whole wheat flour has 11% more iron than lentil - whole wheat flour has 3.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both whole wheat flour and lentils are high in potassium. Whole wheat flour has a little more potassium (7%) than lentil by weight - whole wheat flour has 394mg 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 flour and lentils contain small amounts of beta-carotene.
| Whole Wheat Flour | Lentils | |
|---|---|---|
| beta-carotene | 5 UG | 5 UG |
| lutein + zeaxanthin | 220 UG | ~ |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Whole Wheat Flour 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 flour or lentils contain more calories in 100 grams?Both whole wheat flour and lentils are high in calories. Whole wheat flour has 190% more calories than lentil - whole wheat flour has 332 calories in 100g and lentil has 116 calories.
Does whole wheat flour or lentils have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and lentil has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does whole wheat flour or lentils contain more iron?
Both whole wheat flour and lentils are high in iron. Whole wheat flour has 10% more iron than lentil - whole wheat flour has 3.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does whole wheat flour or lentils contain more potassium?
Both whole wheat flour and lentils are high in potassium. Whole wheat flour has a little more potassium ( 10%) than lentil by weight - whole wheat flour has 394mg of potassium in 100 grams and lentil has 369mg of potassium.