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Lentil vs Arborio rice - In-Depth Nutrition Comparison

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Summary of differences between Lentil and Arborio rice

  • Lentil has more Folate, Iron, Phosphorus, Copper, Potassium, Vitamin B6, Zinc, Magnesium, and Manganese, while Arborio rice has more Selenium.
  • Lentil covers your daily need of Folate 31% more than Arborio rice.
  • Lentil contains 14 times more Potassium than Arborio rice. While Lentil contains 369mg of Potassium, Arborio rice contains only 26mg.

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

Infographic

Lentil vs Arborio rice infographic
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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
Contains more Iron +128.1%
Contains more Calcium +1800%
Contains more Potassium +1319.2%
Contains more Magnesium +350%
Contains more Copper +248.6%
Contains more Zinc +217.5%
Contains more Phosphorus +445.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +128.1%
Contains more Calcium +1800%
Contains more Potassium +1319.2%
Contains more Magnesium +350%
Contains more Copper +248.6%
Contains more Zinc +217.5%
Contains more Phosphorus +445.5%
Contains less Sodium -100%

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
9
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +201.7%
Contains more Folate +206.8%
Contains more Vitamin B3 +40.8%
Equal in Vitamin B1 - 0.164
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B5 +60.7%
Contains more Vitamin B6 +201.7%
Contains more Folate +206.8%
Contains more Vitamin B3 +40.8%
Equal in Vitamin B1 - 0.164

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
13
Arborio rice
Mineral Summary Score
48
Lentil
14
Arborio rice

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 food.
Protein
54%
Lentil
14%
Arborio rice
Carbohydrates
20%
Lentil
29%
Arborio rice
Fats
2%
Lentil
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Arborio rice
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Lentil Arborio rice Opinion
Calories 116 130 Arborio rice
Protein 9.02 2.36 Lentil
Fats 0.38 0.19 Lentil
Vitamin C 1.5 0 Lentil
Carbs 20.13 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 1.46 Lentil
Calcium 19 1 Lentil
Potassium 369 26 Lentil
Magnesium 36 8 Lentil
Sugar 1.8 Arborio rice
Fiber 7.9 Lentil
Copper 0.251 0.072 Lentil
Zinc 1.27 0.4 Lentil
Starch
Phosphorus 180 33 Lentil
Sodium 2 0 Arborio rice
Vitamin A 8 0 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.164 Lentil
Vitamin B2 0.073 0.016 Lentil
Vitamin B3 1.06 1.493 Arborio rice
Vitamin B5 0.638 0.397 Lentil
Vitamin B6 0.178 0.059 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 181 59 Lentil
Trans Fat 0 Arborio rice
Saturated Fat 0.053 0.051 Arborio rice
Monounsaturated Fat 0.064 0.058 Lentil
Polyunsaturated fat 0.175 0.05 Lentil
Tryptophan 0.081 0.027 Lentil
Threonine 0.323 0.084 Lentil
Isoleucine 0.39 0.102 Lentil
Leucine 0.654 0.195 Lentil
Lysine 0.63 0.085 Lentil
Methionine 0.077 0.056 Lentil
Phenylalanine 0.445 0.126 Lentil
Valine 0.448 0.144 Lentil
Histidine 0.254 0.056 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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