• Home
  • Guides
  • Vital wheat gluten vs Lentils: Difference & Similarities

Vital wheat gluten vs Lentils: Difference & Similarities

This article explains the key similarities and differences between vital wheat gluten and lentils, foods from the grains and legumes food groups. Read on to learn more about the vital wheat gluten vs lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 5, 2023.

Although vital wheat gluten and lentils belong to different food groups, while vital wheat gluten 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 vital wheat gluten 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 vital wheat gluten and lentils compare specifically.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.


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.

Vital wheat gluten 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 vital wheat gluten vs lentils.

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

Vital wheat glutenLentils
Energy370 kcal352 kcal
Carbs13.8 g63.4 g
Sugar0 g2.03 g
Fiber0.6 g10.7 g
Protein75.2 g24.6 g
Fat1.85 g1.06 g
Saturated Fat0.272 g0.154 g

Vital wheat gluten 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 vital wheat gluten for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.

However, both vital wheat gluten 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.

Vital wheat gluten vs Lentils Protein

Legumes and most legume products, including vital wheat gluten and lentils, are important sources of plant-based protein.

Vital wheat gluten offers around 67% more protein than lentils.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.

Vital wheat gluten 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 vital wheat gluten and lentils.

The total amount of carbohydrates is around 78% higher in lentils than in vital wheat gluten. They have 63.4 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.


There’s less sugar in vital wheat gluten than in lentils, 100% precisely.

One handful of vital wheat gluten (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in vital wheat gluten 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 vital wheat gluten which offer 0.2 grams per portion.

Vital wheat gluten vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, vital wheat gluten and lentils are low in fat.

Fats in vital wheat gluten and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in vital wheat gluten and lentils:

  • Vital wheat gluten: 1.9 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 33% lower in saturated fats.

Lentils and vital wheat gluten contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Vital wheat gluten vs Lentils Vitamins Content

This section will discuss the vitamin content of vital wheat gluten and lentils.

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

Vital wheat gluten 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.

Vital wheat gluten and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins vital wheat gluten and lentils contain side by side, so you can easily compare them.

Vital wheat glutenLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)00.873 mg
Vitamin B2 (Riboflavin)00.211 mg
Vitamin B3 (Niacin)02.6 mg
Vitamin B5 (Pantothenic acid)02.14 mg
Vitamin B6 (Pyroxidine)00.54 mg
Vitamin B9 (Folate)0479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Vital wheat gluten 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 vital wheat gluten and lentils comparison focuses on their mineral content.

Vital wheat gluten is a better source of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than lentils.

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

Vital wheat gluten and lentils contain the same amount of fluoride.

Check out the table below to learn how vital wheat gluten and lentils compare when it comes to mineral content.

Vital wheat glutenLentils
Calcium142 mg35 mg
Copper0.182 mg0.754 mg
Iron5.2 mg6.51 mg
Magnesium25 mg47 mg
Manganese01.39 mg
Phosphorus260 mg281 mg
Potassium100 mg677 mg
Selenium39.7 µg0.1 µg
Sodium29 mg6 mg
Zinc0.85 mg3.27 mg

The Final Word

Vital wheat gluten and lentils are highly nutritious and a great addition to a plant-based diet.

Both vital wheat gluten 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.