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  6. Lentil vs. Glutinous rice

Lentil vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on the differences between lentil and glutinous rice

  • Glutinous rice has less folate, iron, fiber, phosphorus, copper, vitamin B1, vitamin B6, potassium, manganese, and vitamin B5.
  • Lentil covers your daily folate needs 45% more than glutinous rice.
  • Glutinous rice contains 37 times less potassium than lentil. Lentil contains 369mg of potassium, while glutinous rice contains 10mg.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

Lentil vs Glutinous 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.
Lentil
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +620%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +3590%
Contains more IronIron +2278.6%
Contains more CopperCopper +412.2%
Contains more ZincZinc +209.8%
Contains more PhosphorusPhosphorus +2150%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +100%

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
Lentil
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +745%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +265.5%
Contains more Vitamin B5Vitamin B5 +196.7%
Contains more Vitamin B6Vitamin B6 +584.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18000%
Contains more CholineCholine +1457.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Glutinous rice DV% diff.
Folate 181µg 1µg 45%
Iron 3.33mg 0.14mg 40%
Fiber 7.9g 1g 28%
Phosphorus 180mg 8mg 25%
Copper 0.251mg 0.049mg 22%
Protein 9.02g 2.02g 14%
Vitamin B1 0.169mg 0.02mg 12%
Vitamin B6 0.178mg 0.026mg 12%
Potassium 369mg 10mg 11%
Manganese 0.494mg 0.262mg 10%
Vitamin B5 0.638mg 0.215mg 8%
Zinc 1.27mg 0.41mg 8%
Magnesium 36mg 5mg 7%
Choline 32.7mg 2.1mg 6%
Selenium 2.8µg 5.6µg 5%
Vitamin B2 0.073mg 0.013mg 5%
Vitamin B3 1.06mg 0.29mg 5%
Calcium 19mg 2mg 2%
Vitamin C 1.5mg 0mg 2%
Polyunsaturated fat 0.175g 0.069g 1%
Vitamin K 1.7µg 0µg 1%
Calories 116kcal 97kcal 1%
Fats 0.38g 0.19g 0%
Carbs 20.13g 21.09g 0%
Net carbs 12.23g 20.09g N/A
Sugar 1.8g 0.05g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.11mg 0.04mg 0%
Saturated fat 0.053g 0.039g 0%
Monounsaturated fat 0.064g 0.07g 0%
Tryptophan 0.081mg 0.023mg 0%
Threonine 0.323mg 0.072mg 0%
Isoleucine 0.39mg 0.087mg 0%
Leucine 0.654mg 0.167mg 0%
Lysine 0.63mg 0.073mg 0%
Methionine 0.077mg 0.047mg 0%
Phenylalanine 0.445mg 0.108mg 0%
Valine 0.448mg 0.123mg 0%
Histidine 0.254mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +346.5%
Contains more FatsFats +100%
Contains more OtherOther +1085.7%
~equal in Carbs ~21.09g
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +153.6%
Contains less Sat. FatSaturated fat -26.4%
~equal in Monounsaturated fat ~0.07g

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.