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Rice vs Lentil - 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.
Rice Lentil
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
Rice Lentil
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
Rice
10
Lentil
Mineral Summary Score
9
Rice
30
Lentil

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
Rice
1
:
7
Lentil
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%
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%

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
Rice
2
:
8
Lentil
Contains more Vitamin B3 +39.2%
Contains more Folic acid (B9) +∞%
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 +∞%
Equal in Vitamin B1 - 0.169
Contains more Vitamin B3 +39.2%
Contains more Folic acid (B9) +∞%
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 +∞%
Equal in Vitamin B1 - 0.169

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
16%
Rice
54%
Lentil
Carbohydrates
28%
Rice
20%
Lentil
Fats
1%
Rice
2%
Lentil

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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 Rice Lentil Opinion
Calories 130 116 Rice
Protein 2.69 9.02 Lentil
Fats 0.28 0.38 Lentil
Vitamin C 0 1.5 Lentil
Carbs 28.17 20.13 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 3.33 Lentil
Calcium 10 19 Lentil
Potassium 35 369 Lentil
Magnesium 12 36 Lentil
Sugars 0.05 1.8 Lentil
Fiber 0.4 7.9 Lentil
Copper 0.069 0.251 Lentil
Zinc 0.49 1.27 Lentil
Starch
Phosphorus 43 180 Lentil
Sodium 1 2 Rice
Vitamin A 0 8 Lentil
Vitamin E 0.04 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.163 0.169 Lentil
Vitamin B2 0.013 0.073 Lentil
Vitamin B3 1.476 1.06 Rice
Vitamin B5 0.39 0.638 Lentil
Vitamin B6 0.093 0.178 Lentil
Vitamin B12 0 0
Vitamin K 0 1.7 Lentil
Folic acid (B9) 55 0 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.053 Lentil
Monounsaturated Fat 0.088 0.064 Rice
Polyunsaturated fat 0.076 0.175 Lentil
Tryptophan 0.031 0.081 Lentil
Threonine 0.096 0.323 Lentil
Isoleucine 0.116 0.39 Lentil
Leucine 0.222 0.654 Lentil
Lysine 0.097 0.63 Lentil
Methionine 0.063 0.077 Lentil
Phenylalanine 0.144 0.445 Lentil
Valine 0.164 0.448 Lentil
Histidine 0.063 0.254 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.