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All-purpose flour vs Lentils: Which Is Healthier?

This article explains the key similarities and differences between all-purpose flour and lentils, foods from the grains and legumes food groups. Read on to learn more about the all-purpose flour vs lentils comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 22, 2023.

Although all-purpose flour and lentils belong to different food groups, while all-purpose flour belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares all-purpose flour and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how all-purpose flour and lentils compare specifically.

All-purpose flour

All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.

All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.

All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.

All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.

All-purpose flour is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

All-purpose flour vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs lentils.

This comparison will start by comparing the caloric value of all-purpose flour and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourLentils
Energy364 kcal352 kcal
Carbs76.3 g63.4 g
Sugar0.27 g2.03 g
Fiber2.7 g10.7 g
Protein10.3 g24.6 g
Fat0.98 g1.06 g
Saturated Fat0.155 g0.154 g

All-purpose flour vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing lentils vs all-purpose flour for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.

However, both all-purpose flour and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

All-purpose flour vs Lentils Protein

Legumes and most legume products, including all-purpose flour and lentils, are important sources of plant-based protein.

Lentils offer around 58% more protein than all-purpose flour.

Lentils have 24.6 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.

All-purpose flour vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and lentils.

The total amount of carbohydrates is around 17% higher in all-purpose flour than in lentils. It have 76.3 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in all-purpose flour than in lentils, 83% precisely.

One handful of all-purpose flour (28 grams) contains 0.1 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than all-purpose flour which offer 0.8 grams per portion.

All-purpose flour vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, all-purpose flour and lentils are low in fat.

Fats in all-purpose flour and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and lentils:

  • All-purpose flour: 1 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, all-purpose flour and lentils contain the same amount of saturated fats, 0.2 grams per 100 grams.

All-purpose flour vs Lentils Vitamins Content

This section will discuss the vitamin content of all-purpose flour and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

All-purpose flour has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

All-purpose flour and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins all-purpose flour and lentils contain side by side, so you can easily compare them.

All-purpose flourLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.873 mg
Vitamin B2 (Riboflavin)0.04 mg0.211 mg
Vitamin B3 (Niacin)1.25 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.438 mg2.14 mg
Vitamin B6 (Pyroxidine)0.044 mg0.54 mg
Vitamin B9 (Folate)26 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.49 mg
Vitamin K0.3 µg5 µg

All-purpose flour vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and lentils comparison focuses on their mineral content.

All-purpose flour is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of selenium.

All-purpose flour and lentils contain the same amount of fluoride.

Check out the table below to learn how all-purpose flour and lentils compare when it comes to mineral content.

All-purpose flourLentils
Calcium15 mg35 mg
Copper0.144 mg0.754 mg
Fluoride00
Iron1.17 mg6.51 mg
Magnesium22 mg47 mg
Manganese0.682 mg1.39 mg
Phosphorus108 mg281 mg
Potassium107 mg677 mg
Selenium33.9 µg0.1 µg
Sodium2 mg6 mg
Zinc0.7 mg3.27 mg

The Final Word

All-purpose flour and lentils are highly nutritious and a great addition to a plant-based diet.

Both all-purpose flour and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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