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 for 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.
Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of arborio rice is 69.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lentil

Arborio rice

Contains more MagnesiumMagnesium	+350%
Contains more CalciumCalcium	+1800%
Contains more PotassiumPotassium	+1319.2%
Contains more IronIron	+128.1%
Contains more CopperCopper	+248.6%
Contains more ZincZinc	+217.5%
Contains more PhosphorusPhosphorus	+445.5%
Contains more ManganeseManganese	+38.4%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+167.9%

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

Arborio rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+356.3%
Contains more Vitamin B5Vitamin B5	+60.7%
Contains more Vitamin B6Vitamin B6	+201.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+206.8%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3

+40.8%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.164mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	7.9g		32%
Folate	181µg	59µg	31%
Iron	3.33mg	1.46mg	23%
Phosphorus	180mg	33mg	21%
Copper	0.251mg	0.072mg	20%
Protein	9.02g	2.36g	13%
Potassium	369mg	26mg	10%
Vitamin B6	0.178mg	0.059mg	9%
Selenium	2.8µg	7.5µg	9%
Zinc	1.27mg	0.4mg	8%
Magnesium	36mg	8mg	7%
Manganese	0.494mg	0.357mg	6%
Choline	32.7mg		6%
Vitamin B5	0.638mg	0.397mg	5%
Vitamin B2	0.073mg	0.016mg	4%
Carbs	20.13g	28.73g	3%
Vitamin B3	1.06mg	1.493mg	3%
Calcium	19mg	1mg	2%
Vitamin C	1.5mg	0mg	2%
Polyunsaturated fat	0.175g	0.05g	1%
Vitamin E	0.11mg		1%
Vitamin K	1.7µg		1%
Calories	116kcal	130kcal	1%
Fats	0.38g	0.19g	0%
Net carbs	12.23g	28.73g	N/A
Sugar	1.8g		N/A
Sodium	2mg	0mg	0%
Vitamin B1	0.169mg	0.164mg	0%
Saturated fat	0.053g	0.051g	0%
Monounsaturated fat	0.064g	0.058g	0%
Tryptophan	0.081mg	0.027mg	0%
Threonine	0.323mg	0.084mg	0%
Isoleucine	0.39mg	0.102mg	0%
Leucine	0.654mg	0.195mg	0%
Lysine	0.63mg	0.085mg	0%
Methionine	0.077mg	0.056mg	0%
Phenylalanine	0.445mg	0.126mg	0%
Valine	0.448mg	0.144mg	0%
Histidine	0.254mg	0.056mg	0%