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Lentil vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 1.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Rice
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Lentil
10
Rice
Mineral Summary Score
30
Lentil
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
1
Rice
Contains more Iron +177.5%
Contains more Calcium +90%
Contains more Potassium +954.3%
Contains more Magnesium +200%
Contains more Copper +263.8%
Contains more Zinc +159.2%
Contains more Phosphorus +318.6%
Contains less Sodium -50%
Contains more Iron +177.5%
Contains more Calcium +90%
Contains more Potassium +954.3%
Contains more Magnesium +200%
Contains more Copper +263.8%
Contains more Zinc +159.2%
Contains more Phosphorus +318.6%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
8
:
2
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +39.2%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.163
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +39.2%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B1 - 0.163

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
54%
Lentil
16%
Rice
Carbohydrates
20%
Lentil
28%
Rice
Fats
2%
Lentil
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Rice Opinion
Calories 116 130 Rice
Protein 9.02 2.69 Lentil
Fats 0.38 0.28 Lentil
Vitamin C 1.5 0 Lentil
Carbs 20.13 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 1.2 Lentil
Calcium 19 10 Lentil
Potassium 369 35 Lentil
Magnesium 36 12 Lentil
Sugars 1.8 0.05 Lentil
Fiber 7.9 0.4 Lentil
Copper 0.251 0.069 Lentil
Zinc 1.27 0.49 Lentil
Starch
Phosphorus 180 43 Lentil
Sodium 2 1 Rice
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.04 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.163 Lentil
Vitamin B2 0.073 0.013 Lentil
Vitamin B3 1.06 1.476 Rice
Vitamin B5 0.638 0.39 Lentil
Vitamin B6 0.178 0.093 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0 Lentil
Folic acid (B9) 0 55 Rice
Trans Fat 0 Rice
Saturated Fat 0.053 0.077 Lentil
Monounsaturated Fat 0.064 0.088 Rice
Polyunsaturated fat 0.175 0.076 Lentil
Tryptophan 0.081 0.031 Lentil
Threonine 0.323 0.096 Lentil
Isoleucine 0.39 0.116 Lentil
Leucine 0.654 0.222 Lentil
Lysine 0.63 0.097 Lentil
Methionine 0.077 0.063 Lentil
Phenylalanine 0.445 0.144 Lentil
Valine 0.448 0.164 Lentil
Histidine 0.254 0.063 Lentil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.