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.

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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.

Lentil

Brown rice

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%

~equal in Magnesium ~39mg

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

Brown rice

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%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.178mg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B12 ~0µg

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