Whole-wheat flour vs Lentils: Difference, Benefits, More

Although whole-wheat flour and lentils belong to different food groups, while whole-wheat 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 whole-wheat 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 whole-wheat flour and lentils compare specifically.
Whole-wheat flour
Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.
Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.
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.
Whole-wheat 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 whole-wheat flour vs lentils.
This comparison will start by comparing the caloric value of whole-wheat flour and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Whole-wheat flour | Lentils | |
---|---|---|
Energy | 340 kcal | 352 kcal |
Carbs | 72 g | 63.4 g |
Sugar | 0.41 g | 2.03 g |
Fiber | 10.7 g | 10.7 g |
Protein | 13.2 g | 24.6 g |
Fat | 2.5 g | 1.06 g |
Saturated Fat | 0.43 g | 0.154 g |
Whole-wheat 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 whole-wheat flour vs lentils for weight loss, whole-wheat flour is slightly lower in calories, with 340 calories per 100 grams, compared to 352 calories per 100 grams of lentils.
However, both whole-wheat 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.
Whole-wheat flour vs Lentils Protein
Legumes and most legume products, including whole-wheat flour and lentils, are important sources of plant-based protein.
Lentils offer around 46% more protein than whole-wheat flour.
Lentils have 24.6 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.
Whole-wheat 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 whole-wheat flour and lentils.
The total amount of carbohydrates is around 12% higher in whole-wheat flour than in lentils. It have 72 grams per 100 grams, compared to 63.4 grams in lentils.
There’s less sugar in whole-wheat flour than in lentils, 83% precisely.
One handful of whole-wheat 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 whole-wheat flour and lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
Whole-wheat flour and lentils contain the same amount of fiber, 3 grams per portion.
Whole-wheat flour vs Lentils Fats
Like most other grains and legumes, with the exception of lupins and peanuts, whole-wheat flour and lentils are low in fat.
Fats in whole-wheat flour and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in whole-wheat flour and lentils:
- Whole-wheat flour: 2.5 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 50% lower in saturated fats.
Lentils and whole-wheat flour contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Whole-wheat flour vs Lentils Vitamins Content
This section will discuss the vitamin content of whole-wheat flour and lentils.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Whole-wheat flour has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, lentils have a higher amount of vitamin B3 (Niacin), and vitamin E.
Whole-wheat flour and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins whole-wheat flour and lentils contain side by side, so you can easily compare them.
Whole-wheat flour | Lentils | |
---|---|---|
Vitamin A | 9 IU | 39 IU |
Vitamin C | 0 | 4.5 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.502 mg | 0.873 mg |
Vitamin B2 (Riboflavin) | 0.165 mg | 0.211 mg |
Vitamin B3 (Niacin) | 4.96 mg | 2.6 mg |
Vitamin B5 (Pantothenic acid) | 0.603 mg | 2.14 mg |
Vitamin B6 (Pyroxidine) | 0.407 mg | 0.54 mg |
Vitamin B9 (Folate) | 44 µg | 479 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.71 mg | 0.49 mg |
Vitamin K | 1.9 µg | 5 µg |
Whole-wheat 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 whole-wheat flour and lentils comparison focuses on their mineral content.
Whole-wheat flour is a better source of calcium, copper, iron, potassium, sodium, and zinc than lentils.
On the other hand, lentils are a higher amount of magnesium, manganese, phosphorus, and selenium.
Whole-wheat flour and lentils contain the same amount of fluoride.
Check out the table below to learn how whole-wheat flour and lentils compare when it comes to mineral content.
Whole-wheat flour | Lentils | |
---|---|---|
Calcium | 34 mg | 35 mg |
Copper | 0.41 mg | 0.754 mg |
Fluoride | 0 | 0 |
Iron | 3.6 mg | 6.51 mg |
Magnesium | 137 mg | 47 mg |
Manganese | 4.07 mg | 1.39 mg |
Phosphorus | 357 mg | 281 mg |
Potassium | 363 mg | 677 mg |
Selenium | 61.8 µg | 0.1 µg |
Sodium | 2 mg | 6 mg |
Zinc | 2.6 mg | 3.27 mg |
The Final Word
Whole-wheat flour and lentils are highly nutritious and a great addition to a plant-based diet.
Both whole-wheat 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.
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.
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