Lentil vs. Pilaf — In-Depth Nutrition Comparison
Compare
Important differences between lentil and pilaf
- Lentil has more fiber, iron, and copper; however, pilaf is richer in selenium, vitamin B1, vitamin B3, vitamin B6, manganese, and folate.
- Pilaf's daily need coverage for sodium is 57% more.
- Lentil contains 7 times more fiber than pilaf. Lentil contains 7.9g of fiber, while pilaf contains 1.2g.
- Lentil contains less sodium.
- Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 MagnesiumMagnesium | +12.5% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more IronIron | +36.5% |
| Contains more CopperCopper | +51.2% |
| Contains more ZincZinc | +25.7% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +336.8% |
| Contains more ManganeseManganese | +78.5% |
| Contains more SeleniumSelenium | +1057.1% |
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.
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin KVitamin K | +240% |
| Contains more CholineCholine | +86.9% |
| Contains more Vitamin CVitamin C | +173.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +256.8% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B3Vitamin B3 | +478% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more Vitamin B6Vitamin B6 | +124.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +17.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +766.2% |
| Contains more ProteinProtein | +15.5% |
| Contains more FatsFats | +260.5% |
| Contains more CarbsCarbs | +279.1% |
| Contains more OtherOther | +365.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +482.8% |
| Contains more Poly. FatPolyunsaturated fat | +115.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 2mg | 1303mg | 57% |
| Selenium | 2.8µg | 32.4µg | 54% |
| Vitamin B1 | 0.169mg | 0.603mg | 36% |
| Vitamin B3 | 1.06mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Fiber | 7.9g | 1.2g | 27% |
| Carbs | 20.13g | 76.31g | 19% |
| Vitamin B6 | 0.178mg | 0.4mg | 17% |
| Manganese | 0.494mg | 0.882mg | 17% |
| Calories | 116kcal | 359kcal | 12% |
| Iron | 3.33mg | 2.44mg | 11% |
| Copper | 0.251mg | 0.166mg | 9% |
| Folate | 181µg | 212µg | 8% |
| Calcium | 19mg | 83mg | 6% |
| Potassium | 369mg | 188mg | 5% |
| Phosphorus | 180mg | 154mg | 4% |
| Protein | 9.02g | 10.42g | 3% |
| Choline | 32.7mg | 17.5mg | 3% |
| Vitamin C | 1.5mg | 4.1mg | 3% |
| Vitamin B5 | 0.638mg | 0.715mg | 2% |
| Fats | 0.38g | 1.37g | 2% |
| Zinc | 1.27mg | 1.01mg | 2% |
| Monounsaturated fat | 0.064g | 0.373g | 1% |
| Vitamin B2 | 0.073mg | 0.087mg | 1% |
| Polyunsaturated fat | 0.175g | 0.377g | 1% |
| Saturated fat | 0.053g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 1.7µg | 0.5µg | 1% |
| Magnesium | 36mg | 32mg | 1% |
| Net carbs | 12.23g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.8g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin E | 0.11mg | 0.04mg | 0% |
| Tryptophan | 0.081mg | 0.086mg | 0% |
| Threonine | 0.323mg | 0.221mg | 0% |
| Isoleucine | 0.39mg | 0.279mg | 0% |
| Leucine | 0.654mg | 0.523mg | 0% |
| Lysine | 0.63mg | 0.189mg | 0% |
| Methionine | 0.077mg | 0.145mg | 0% |
| Phenylalanine | 0.445mg | 0.32mg | 0% |
| Valine | 0.448mg | 0.374mg | 0% |
| Histidine | 0.254mg | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
25%
47%
Minerals Daily Need Coverage Score
46%
77%
Comparison summary
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.27g)
Which food is cheaper?
Pilaf is cheaper (difference - $1.1)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.254g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 31)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.