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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
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.
Contains more Calcium +1800%
Contains more Iron +128.1%
Contains more Magnesium +350%
Contains more Phosphorus +445.5%
Contains more Potassium +1319.2%
Contains more Zinc +217.5%
Contains more Copper +248.6%
Contains more Manganese +38.4%
Contains less Sodium -100%
Contains more Selenium +167.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +1800%
Contains more Iron +128.1%
Contains more Magnesium +350%
Contains more Phosphorus +445.5%
Contains more Potassium +1319.2%
Contains more Zinc +217.5%
Contains more Copper +248.6%
Contains more Manganese +38.4%
Contains less Sodium -100%
Contains more Selenium +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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +282.2%
Contains more Fats +100%
Contains more Other +336.8%
Contains more Carbs +42.7%
Equal in Water - 68.53
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +282.2%
Contains more Fats +100%
Contains more Other +336.8%
Contains more Carbs +42.7%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +250%
Equal in Saturated Fat - 0.051
Equal in Monounsaturated Fat - 0.058
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +10.3%
Contains more Polyunsaturated fat +250%
Equal in Saturated Fat - 0.051
Equal in Monounsaturated Fat - 0.058

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Arborio 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
25%
Lentil
12%
Arborio rice
Minerals Daily Need Coverage Score
46%
Lentil
20%
Arborio rice

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)

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. 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.