White Bread vs. Lentils
Nutrition comparison of White 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
white bread
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and lentils:
- Both white bread and lentils are high in calories, dietary fiber, iron and protein.
- Lentil is an excellent source of potassium.
- White bread has more thiamin, riboflavin and niacin, however, lentil contains more Vitamin B6.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and lentils are high in calories. White bread has 105% more calories than lentil - white bread has 238 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. White bread has a macronutrient ratio of 18:74:8 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Lentils | |
|---|---|---|
| Protein | 18% | 30% |
| Carbohydrates | 74% | 67% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and lentil has 54% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both white bread and lentils are high in dietary fiber. White bread has 16% more dietary fiber than lentil - white bread has 9.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
White bread and lentils contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both white bread and lentils are high in protein. White bread has 18% more protein than lentil - white bread has 10.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both white bread and lentils are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both white bread and lentils are low in trans fat - white bread has 0.03g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than white bread - lentil has 1.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Lentils and white bread contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and lentils contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
White bread and lentils contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin and niacin, however, lentil contains more Vitamin B6. Both white bread and lentils contain significant amounts of pantothenic acid and folate.
| White Bread | Lentils | |
|---|---|---|
| Thiamin | 0.51 MG | 0.169 MG |
| Riboflavin | 0.255 MG | 0.073 MG |
| Niacin | 4.455 MG | 1.06 MG |
| Pantothenic acid | 0.455 MG | 0.638 MG |
| Vitamin B6 | 0.08 MG | 0.178 MG |
| Folate | 127 UG | 181 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 35 times more calcium than lentil - white bread has 684mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both white bread and lentils are high in iron. White bread has 47% more iron than lentil - white bread has 4.9mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 191% more potassium than white bread - white bread has 127mg 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 white bread and lentils contain small amounts of beta-carotene.
| White Bread | Lentils | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than lentil per 100 grams.
| White Bread | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.037 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than lentil per 100 grams.
| White Bread | Lentils | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.137 G |
| Total | 0.881 G | 0.137 G |
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: White Bread (Bread, white wheat) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
White 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 white bread or lentils contain more calories in 100 grams?Both white bread and lentils are high in calories. White bread has 110% more calories than lentil - white bread has 238 calories in 100g and lentil has 116 calories.
Does white bread or lentils have more carbohydrates?
By weight, white bread is high in carbohydrates and lentil has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does white bread or lentils contain more calcium?
White bread is a rich source of calcium and it has 35 times more calcium than lentil - white bread has 684mg of calcium in 100 grams and lentil has 19mg of calcium.
Does white bread or lentils contain more iron?
Both white bread and lentils are high in iron. White bread has 50% more iron than lentil - white bread has 4.9mg of iron in 100 grams and lentil has 3.3mg of iron.
Does white bread or lentils contain more potassium?
Lentil is a rich source of potassium and it has 190% more potassium than white bread - white bread has 127mg of potassium in 100 grams and lentil has 369mg of potassium.