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Arborio rice vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between Arborio rice and Lentil

  • Arborio rice has more Selenium, while Lentil has more Folate, Iron, Phosphorus, Copper, Potassium, Vitamin B6, Zinc, Magnesium, and Manganese.
  • Lentil covers your daily need of Folate 31% more than Arborio rice.
  • Arborio rice contains 3 times more Selenium than Lentil. While Arborio rice contains 7.5µg of Selenium, Lentil contains only 2.8µg.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Lentil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -100%
Contains more Selenium +167.9%
Contains more Calcium +1800%
Contains more Iron +128.1%
Contains more Magnesium +350%
Contains more Phosphorus +445.5%
Contains more Potassium +1319.2%
Contains more Zinc +217.5%
Contains more Copper +248.6%
Contains more Manganese +38.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains less Sodium -100%
Contains more Selenium +167.9%
Contains more Calcium +1800%
Contains more Iron +128.1%
Contains more Magnesium +350%
Contains more Phosphorus +445.5%
Contains more Potassium +1319.2%
Contains more Zinc +217.5%
Contains more Copper +248.6%
Contains more Manganese +38.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
Lentil
Contains more Vitamin B3 +40.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +201.7%
Contains more Folate +206.8%
Equal in Vitamin B1 - 0.169
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin B3 +40.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +201.7%
Contains more Folate +206.8%
Equal in Vitamin B1 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +42.7%
Contains more Protein +282.2%
Contains more Fats +100%
Contains more Other +336.8%
Equal in Water - 69.64
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Carbs +42.7%
Contains more Protein +282.2%
Contains more Fats +100%
Contains more Other +336.8%
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +250%
Equal in Saturated Fat - 0.053
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +250%
Equal in Saturated Fat - 0.053

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Lentil
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Lentil Opinion
Net carbs 28.73g 12.23g Arborio rice
Protein 2.36g 9.02g Lentil
Fats 0.19g 0.38g Lentil
Carbs 28.73g 20.13g Arborio rice
Calories 130kcal 116kcal Arborio rice
Sugar 1.8g Arborio rice
Fiber 7.9g Lentil
Calcium 1mg 19mg Lentil
Iron 1.46mg 3.33mg Lentil
Magnesium 8mg 36mg Lentil
Phosphorus 33mg 180mg Lentil
Potassium 26mg 369mg Lentil
Sodium 0mg 2mg Arborio rice
Zinc 0.4mg 1.27mg Lentil
Copper 0.072mg 0.251mg Lentil
Manganese 0.357mg 0.494mg Lentil
Selenium 7.5µg 2.8µg Arborio rice
Vitamin A 0IU 8IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.164mg 0.169mg Lentil
Vitamin B2 0.016mg 0.073mg Lentil
Vitamin B3 1.493mg 1.06mg Arborio rice
Vitamin B5 0.397mg 0.638mg Lentil
Vitamin B6 0.059mg 0.178mg Lentil
Folate 59µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.027mg 0.081mg Lentil
Threonine 0.084mg 0.323mg Lentil
Isoleucine 0.102mg 0.39mg Lentil
Leucine 0.195mg 0.654mg Lentil
Lysine 0.085mg 0.63mg Lentil
Methionine 0.056mg 0.077mg Lentil
Phenylalanine 0.126mg 0.445mg Lentil
Valine 0.144mg 0.448mg Lentil
Histidine 0.056mg 0.254mg Lentil
Saturated Fat 0.051g 0.053g Arborio rice
Monounsaturated Fat 0.058g 0.064g Lentil
Polyunsaturated fat 0.05g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Arborio rice
26%
Lentil
Minerals Daily Need Coverage Score
20%
Arborio rice
46%
Lentil

Comparison summary

Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.