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.
- The glycemic index of lentil is lower.
We used Lentils, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this article.
Infographic
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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.
| Contains more CalciumCalcium | +533.3% |
| Contains more PotassiumPotassium | +329.1% |
| Contains more IronIron | +494.6% |
| Contains more CopperCopper | +136.8% |
| Contains more ZincZinc | +78.9% |
| Contains more PhosphorusPhosphorus | +74.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +97.2% |
| Contains more SeleniumSelenium | +107.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +67.9% |
| Contains more Vitamin B6Vitamin B6 | +44.7% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more FolateFolate | +1911.1% |
| Contains more CholineCholine | +255.4% |
| Contains more Vitamin EVitamin E | +54.5% |
| Contains more Vitamin B3Vitamin B3 | +141.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +229.2% |
| Contains more OtherOther | +88.6% |
| Contains more FatsFats | +155.3% |
| Contains more CarbsCarbs | +27.1% |
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -79.6% |
| Contains more Mono. FatMonounsaturated fat | +476.6% |
| Contains more Poly. FatPolyunsaturated fat | +109.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 181µg | 9µg | 43% |
| Iron | 3.33mg | 0.56mg | 35% |
| Fiber | 7.9g | 1.6g | 25% |
| Manganese | 0.494mg | 0.974mg | 21% |
| Copper | 0.251mg | 0.106mg | 16% |
| Protein | 9.02g | 2.74g | 13% |
| Phosphorus | 180mg | 103mg | 11% |
| Starch | 24.79g | 10% | |
| Vitamin B3 | 1.06mg | 2.561mg | 9% |
| Potassium | 369mg | 86mg | 8% |
| Vitamin B5 | 0.638mg | 0.38mg | 5% |
| Zinc | 1.27mg | 0.71mg | 5% |
| Selenium | 2.8µg | 5.8µg | 5% |
| Vitamin B6 | 0.178mg | 0.123mg | 4% |
| Choline | 32.7mg | 9.2mg | 4% |
| Calcium | 19mg | 3mg | 2% |
| Carbs | 20.13g | 25.58g | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Saturated fat | 0.053g | 0.26g | 1% |
| Vitamin K | 1.7µg | 0.2µg | 1% |
| Monounsaturated fat | 0.064g | 0.369g | 1% |
| Vitamin B1 | 0.169mg | 0.178mg | 1% |
| Polyunsaturated fat | 0.175g | 0.366g | 1% |
| Magnesium | 36mg | 39mg | 1% |
| Fats | 0.38g | 0.97g | 1% |
| Calories | 116kcal | 123kcal | 0% |
| Net carbs | 12.23g | 23.98g | N/A |
| Sugar | 1.8g | 0.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin E | 0.11mg | 0.17mg | 0% |
| Vitamin B2 | 0.073mg | 0.069mg | 0% |
| Tryptophan | 0.081mg | 0.033mg | 0% |
| Threonine | 0.323mg | 0.095mg | 0% |
| Isoleucine | 0.39mg | 0.109mg | 0% |
| Leucine | 0.654mg | 0.214mg | 0% |
| Lysine | 0.63mg | 0.099mg | 0% |
| Methionine | 0.077mg | 0.058mg | 0% |
| Phenylalanine | 0.445mg | 0.133mg | 0% |
| Valine | 0.448mg | 0.151mg | 0% |
| Histidine | 0.254mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
46%
32%
Comparison summary
Which food contains less Sodium?
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.207g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 37)
Which food is cheaper?
Lentil is cheaper (difference - $0.9)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1.56g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.