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  6. Lentil vs. Brown rice

Lentil vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Lentil and Brown rice?

  • Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Potassium, and Vitamin B5, yet Brown rice is higher in Manganese, Vitamin B3, and Selenium.
  • Lentil's daily need coverage for Folate is 43% more.
  • Lentil has 6 times more Iron than Brown rice. While Lentil has 3.33mg of Iron, Brown rice has only 0.56mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.

Infographic

Lentil vs Brown rice 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.
Lentil
Lentil
7
:
3
Brown rice
Brown rice
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Contains more Manganese +97.2%
Contains more Selenium +107.1%
Equal in Magnesium - 39
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Contains more Manganese +97.2%
Contains more Selenium +107.1%
Equal in Magnesium - 39

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.
Lentil
Lentil
7
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069
Lentil
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
:
3
Brown rice
Brown rice
Contains more Protein +229.2%
Contains more Other +88.6%
Contains more Fats +155.3%
Contains more Carbs +27.1%
Equal in Water - 70.27
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +229.2%
Contains more Other +88.6%
Contains more Fats +155.3%
Contains more Carbs +27.1%
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +476.6%
Contains more Polyunsaturated fat +109.1%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +476.6%
Contains more Polyunsaturated fat +109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Brown rice Opinion
Net carbs 12.23g 23.98g Brown rice
Protein 9.02g 2.74g Lentil
Fats 0.38g 0.97g Brown rice
Carbs 20.13g 25.58g Brown rice
Calories 116kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 1.8g 0.24g Brown rice
Fiber 7.9g 1.6g Lentil
Calcium 19mg 3mg Lentil
Iron 3.33mg 0.56mg Lentil
Magnesium 36mg 39mg Brown rice
Phosphorus 180mg 103mg Lentil
Potassium 369mg 86mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 0.71mg Lentil
Copper 0.251mg 0.106mg Lentil
Manganese 0.494mg 0.974mg Brown rice
Selenium 2.8µg 5.8µg Brown rice
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.17mg Brown rice
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.178mg Brown rice
Vitamin B2 0.073mg 0.069mg Lentil
Vitamin B3 1.06mg 2.561mg Brown rice
Vitamin B5 0.638mg 0.38mg Lentil
Vitamin B6 0.178mg 0.123mg Lentil
Folate 181µg 9µg Lentil
Vitamin K 1.7µg 0.2µg Lentil
Tryptophan 0.081mg 0.033mg Lentil
Threonine 0.323mg 0.095mg Lentil
Isoleucine 0.39mg 0.109mg Lentil
Leucine 0.654mg 0.214mg Lentil
Lysine 0.63mg 0.099mg Lentil
Methionine 0.077mg 0.058mg Lentil
Phenylalanine 0.445mg 0.133mg Lentil
Valine 0.448mg 0.151mg Lentil
Histidine 0.254mg 0.066mg Lentil
Saturated Fat 0.053g 0.26g Lentil
Monounsaturated Fat 0.064g 0.369g Brown rice
Polyunsaturated fat 0.175g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Brown rice
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
26%
Lentil
14%
Brown rice
Minerals Daily Need Coverage Score
46%
Lentil
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.207g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.