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Rice vs. Lentil — Health Impact and Nutrition Comparison

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Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on February 22, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Rice
vs
Lentil

Summary

Rice contains more selenium, net carbs, calories, and vitamin B3. In contrast, lentils are high in choline, potassium, phosphorus, magnesium, calcium, iron, protein, fats, and fiber. Moreover, lentils have more oxalates and vitamins B2, B5, B6, E, and folate.

Introduction

Rice and lentils are versatile and nutritious staples in many cuisines worldwide. Rice, a grain, provides energy and is a good source of carbohydrates, while lentils, a legume, are rich in protein, fiber, and various vitamins and minerals.

Nutrition

In this part of the article, we will compare the nutritional values of cooked white rice and cooked lentils, concentrating on differences.

Macronutrients and Calories

Lentils have more protein, fats, and dietary fiber, while rice has more net carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
4
Lentil
Contains more Carbs +39.9%
Contains more Protein +235.3%
Contains more Fats +35.7%
Contains more Other +97.6%
Equal in Water - 69.64
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +39.9%
Contains more Protein +235.3%
Contains more Fats +35.7%
Contains more Other +97.6%
Equal in Water - 69.64

Calories

Rice has more calories per hundred grams than lentils. A hundred grams of rice provides 130 calories, whereas lentils have 116 calories. One serving of rice (1 cup or 158g ) has 205 kcal, whereas one serving of lentils (1 cup or 198g) provides 230 kcal.

Protein

Lentils have a high protein content. In a 100g serving, rice and lentils have 2.69g and 9.02g of protein, respectively. Lentils are high in all essential amino acids.

Gluten

Rice and lentils are gluten-free (1, 2).

Fats

Rica and lentils are not good sources of fats and contain less than 0.5g of fat. In a 100g serving, rice and lentils have 0.28g and 0.38g of total fat, respectively.

Overall, lentils have more polyunsaturated fats, whereas rice has less saturated and more monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
2
Lentil
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -31.2%
Contains more Polyunsaturated fat +130.3%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +37.5%
Contains less Saturated Fat -31.2%
Contains more Polyunsaturated fat +130.3%

Carbohydrates

Overall, rice has more total carbs than lentils. In a 100g serving, rice and lentils have 28.17g and 20.13g of total carbs, respectively. Rice is high in net carbs, whereas lentils have a higher dietary fiber content. In a 100g serving, rice and lentils have 0.4 grams and 7.9 grams of fiber, respectively. A hundred grams of rice has 27.77g of net carbs, whereas lentils provide 12.23g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rice
0
:
0
Lentil

Cholesterol

Rice and lentils are cholesterol-free.

Vitamins

Rice and lentils are not good sources of vitamins. Lentils have more vitamins, such as B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), E, and folate. On the other hand, rice has more vitamin B3 (niacin). They are equal in vitamin B1 (thiamin). Moreover, lentils provide small amounts of vitamin C and vitamin K, while rice lacks them.

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.
Rice
1
:
9
Lentil
Contains more Vitamin B3 +39.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +212.1%
Contains more Vitamin K +∞%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 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 +39.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +212.1%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.169

Minerals

Lentil provides over 15.5 times more choline, 10.5 times more potassium, four times more phosphorus, three times more magnesiumand over two times more calcium, whereas rice has 2.7 times more selenium

In a 100g serving, lentils and rice provide 369 mg and 35 mg of potassium, respectively. A hundred grams of lentil has 32.7 mg of choline, while rice contains 2.1 mg. Moreover, lentils have more iron, zinc, copper, and manganese, while rice has less sodium.

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.
Rice
2
:
8
Lentil
Contains less Sodium -50%
Contains more Selenium +167.9%
Contains more Calcium +90%
Contains more Iron +177.5%
Contains more Magnesium +200%
Contains more Phosphorus +318.6%
Contains more Potassium +954.3%
Contains more Zinc +159.2%
Contains more Copper +263.8%
Equal in Manganese - 0.494
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains less Sodium -50%
Contains more Selenium +167.9%
Contains more Calcium +90%
Contains more Iron +177.5%
Contains more Magnesium +200%
Contains more Phosphorus +318.6%
Contains more Potassium +954.3%
Contains more Zinc +159.2%
Contains more Copper +263.8%
Equal in Manganese - 0.494

Glycemic Index

Overall, rice has a higher glycemic index. Rice has a glycemic index of 60The glycemic index of lentils is 29. The GI for rice falls in the medium category, whereas lentil is a low-GI food.

Glycemic Load

The glycemic load of rice is equal to 26, whereas lentil has a glycemic load of 7. The GL of rice falls in the high category, whereas lentil's GL falls in the low category.

Acidity

The potential renal acid load (PRAL) level indicates the food's capacity to degrade into acids or bases within the body. Rice has a PRAL level of 1.7, whereas the PRAL value of lentils is 2.1. Both are acidiclentils being more acid-forming.

Weight Loss & Diets

Rice and lentils have antiobesity properties, making them valuable components of a weight management plan and a balanced diet. 

Several studies have highlighted lentils' role in managing obesity. Epidemiological studies indicate that lentil polyphenols may reduce the risk of obesity and diabetes. A human study found that consuming lentils with pasta and sauce may reduce food intake, body weight, waist circumference, body mass index, and obesity risk (3).

High consumption of white rice is associated with an increased risk of significant weight gain, even after adjusting for age, sex, and other dietary factors. In contrast, there is no significant difference in weight gain risk among those with high versus low brown/multi-grain rice consumption. The findings suggest that replacing white rice with brown or multi-grain rice may help control the weight (4).

According to another study, black rice extract (BRE) may effectively lower fat accumulation in postmenopausal women (5).

  • Vegan: Rice and lentils are considered vegan as they are plant-based foods without animal ingredients.
  • Vegetarian: Vegetarians follow a plant-based diet. That includes grains, vegetables, fruits, nuts, and seeds and excludes meat, poultry, and fish. Rice and lentils are both suitable components of a vegetarian diet.
  • Paleo: The paleo diet focuses on consuming natural, unprocessed foods while avoiding processed foods. Since rice and lentils are grains, they are not paleo-friendly.
  • Keto: The keto diet emphasizes low-carb, high-fat, and moderate-protein foods. Lentils and rice are high in carbs and are not allowed for a keto diet.
  • DASH: The DASH diet focuses on increasing the intake of whole grains, fruits, vegetables, lean proteins, and low-fat dairy products while reducing cholesterol, saturated fats, and refined sugars. Including foods like lentils and brown rice in the DASH diet provides essential fiber and nutrients.
  • Mediterranean: The Mediterranean diet encourages the consumption of different plant-based foods, including grains, fruits, vegetables, legumes, and seeds, along with moderate amounts of fish, poultry, dairy, and red wine. Both rice and lentils fit well within this dietary pattern. 

Health Benefits

Cardiovascular Health

Phenolic-rich lentil seed consumption is linked to a lower risk of cardiovascular diseases (CVDs). Bioactive compounds, such as legumin, vicilin, and convicilin, exhibit high antioxidant, ACE-inhibitory, and cardioprotective activity. They have antihyperlipidemic, hypohomocysteinemic, and anticholesterolemic effects and may lower the risk of hypertension and coronary artery diseases (6). 

Consuming white or brown rice is not associated with a higher risk of cardiovascular disease (CVD) or CVD mortality (7, 8).

Cancer

Studies suggest that in women under 50 years of age, those who ate three or more servings of rice per day had a 33% lower risk of breast cancer compared to those who ate one serving or less per day (9). 

Another study found no significant association between long-term consumption of total, whitե, or brown rice and the risk of pancreatic, kidney, and lung cancer (10, 11).

According to the study, lentil seeds may reduce the risk of colon, thyroid, liver, and prostate cancers. Lentil seeds also potentially prevent breast and colorectal cancer (12). 

A study found that consuming lentils, which are rich in polyphenols, has chemo-preventive effects and may reduce the uptake of carcinogens, activate or form detoxification enzymes, bind to DNA, and enhance DNA repair mechanisms (3). 

Diabetes

Regular consumption of lentils is beneficial for preventing and managing diabetes. Lentils can improve blood sugar levels and lipoprotein metabolism in diabetic and healthy individuals. It may lower fasting blood sugar, glycemic load, and glycemic index and reduce complications associated with diabetes (6).

Consuming white rice may increase the risk of type 2 diabetes (T2D), whereas consuming brown rice may reduce the risk (13, 14). 

Classification

Rice (Oryza Sativa) belongs to the order Poales, the family Poaceae, and the genus Oryza.

Lentils (Lens Culinaris) belong to the order Fabales, the family Fabaceae, and the genus Lens.

Appearance

Rice is a staple grain known for its small, elongated grains. It can vary in color from white to brown, red, black, or purple. Rice has a dry and firm texture when uncooked, transforming into a soft and fluffy consistency when cooked. In dishes, rice is often seen as separate, distinct grains, adding bulk and a neutral base to various recipes.

On the other hand, lentils are small, lens-shaped legumes that come in different colors, including green, brown, red, yellow, and black. They have a dry and firm texture when uncooked. Cooked lentils are softer and slightly firmer. Lentils are known for breaking down during cooking, creating a thick and creamy texture. They add texture and earthy flavor to dishes, making them a popular protein-rich ingredient.

Taste and Use

Rice has a mild, slightly nutty flavor. It's known for its texture and ability to absorb other flavors in a dish rather than its distinct taste. Different types of rice can have varying levels of sweetness and stickiness, but overall, rice is a relatively neutral-tasting grain. Rice can be steamed, boiled, fried, and ground into flour or noodles. You can enjoy rice as a main dish, side dish, or dessert.

Lentils, on the other hand, have a more pronounced flavor compared to rice. They have an earthy, nutty undertone with a hint of sweetness. The flavor can vary slightly depending on the type of lentil, with green and brown lentils having a more peppery taste, while red lentils are milder. Lentils also absorb flavors well, making them a popular choice for soups, stews, salads, and curries, and they can take on the taste of the spices and other ingredients in the dish. 

Rice typically cooks faster, usually requiring 15-20 minutes, while lentils, varying in cooking times based on type, generally take about 20-30 minutes to cook.

Varieties

The common types of rice are White, Brown, Basmati, Jasmine, Arborio, and Wild. Brown, Green, Red, and Black are common types of lentils.

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: February 22, 2024
Medically reviewed by Elen Khachatrian

Infographic

Rice vs Lentil infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice Lentil
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Rice Lentil Opinion
Net carbs 27.77g 12.23g Rice
Protein 2.69g 9.02g Lentil
Fats 0.28g 0.38g Lentil
Carbs 28.17g 20.13g Rice
Calories 130kcal 116kcal Rice
Sugar 0.05g 1.8g Rice
Fiber 0.4g 7.9g Lentil
Calcium 10mg 19mg Lentil
Iron 1.2mg 3.33mg Lentil
Magnesium 12mg 36mg Lentil
Phosphorus 43mg 180mg Lentil
Potassium 35mg 369mg Lentil
Sodium 1mg 2mg Rice
Zinc 0.49mg 1.27mg Lentil
Copper 0.069mg 0.251mg Lentil
Manganese 0.472mg 0.494mg Lentil
Selenium 7.5µg 2.8µg Rice
Vitamin A 0IU 8IU Lentil
Vitamin E 0.04mg 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.163mg 0.169mg Lentil
Vitamin B2 0.013mg 0.073mg Lentil
Vitamin B3 1.476mg 1.06mg Rice
Vitamin B5 0.39mg 0.638mg Lentil
Vitamin B6 0.093mg 0.178mg Lentil
Folate 58µg 181µg Lentil
Vitamin K 0µg 1.7µg Lentil
Tryptophan 0.031mg 0.081mg Lentil
Threonine 0.096mg 0.323mg Lentil
Isoleucine 0.116mg 0.39mg Lentil
Leucine 0.222mg 0.654mg Lentil
Lysine 0.097mg 0.63mg Lentil
Methionine 0.063mg 0.077mg Lentil
Phenylalanine 0.144mg 0.445mg Lentil
Valine 0.164mg 0.448mg Lentil
Histidine 0.063mg 0.254mg Lentil
Saturated Fat 0.077g 0.053g Lentil
Monounsaturated Fat 0.088g 0.064g Rice
Polyunsaturated fat 0.076g 0.175g Lentil

Which food is preferable for your diet?

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

People also compare

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%
Rice
26%
Lentil
Minerals Daily Need Coverage Score
22%
Rice
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (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 - 31)
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)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.