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Lentil vs Brown rice - In-Depth Nutrition Comparison

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What are the differences between Lentil and Brown rice?

  • Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Potassium, and Vitamin B5, yet Brown rice is higher in Manganese, Vitamin B3, and Selenium.
  • Lentil's daily need coverage for Folate is 43% more.
  • Lentil has 6 times more Iron than Brown rice. While Lentil has 3.33mg of Iron, Brown rice has only 0.56mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.

Infographic

Lentil vs Brown 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Equal in Magnesium - 39

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
Equal in Vitamin B1 - 0.178
Equal in Vitamin B2 - 0.069

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 Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Brown rice Opinion
Net carbs 12.23g 23.98g Brown rice
Protein 9.02g 2.74g Lentil
Fats 0.38g 0.97g Brown rice
Carbs 20.13g 25.58g Brown rice
Calories 116kcal 123kcal Brown rice
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 1.8g 0.24g Brown rice
Fiber 7.9g 1.6g Lentil
Calcium 19mg 3mg Lentil
Iron 3.33mg 0.56mg Lentil
Magnesium 36mg 39mg Brown rice
Phosphorus 180mg 103mg Lentil
Potassium 369mg 86mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 0.71mg Lentil
Copper 0.251mg 0.106mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.178mg Brown rice
Vitamin B2 0.073mg 0.069mg Lentil
Vitamin B3 1.06mg 2.561mg Brown rice
Vitamin B5 0.638mg 0.38mg Lentil
Vitamin B6 0.178mg 0.123mg Lentil
Folate 181µg 9µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.2µg Lentil
Tryptophan 0.081mg 0.033mg Lentil
Threonine 0.323mg 0.095mg Lentil
Isoleucine 0.39mg 0.109mg Lentil
Leucine 0.654mg 0.214mg Lentil
Lysine 0.63mg 0.099mg Lentil
Methionine 0.077mg 0.058mg Lentil
Phenylalanine 0.445mg 0.133mg Lentil
Valine 0.448mg 0.151mg Lentil
Histidine 0.254mg 0.066mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.053g 0.26g Lentil
Monounsaturated Fat 0.064g 0.369g Brown rice
Polyunsaturated fat 0.175g 0.366g Brown rice

Which food is preferable for your diet?

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

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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
14
Brown rice
Mineral Summary Score
48
Lentil
20
Brown 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
16%
Brown rice
Carbohydrates
20%
Lentil
26%
Brown rice
Fats
2%
Lentil
4%
Brown rice

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.207g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.