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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
Contains more Iron +494.6%
Contains more Calcium +533.3%
Contains more Potassium +329.1%
Contains more Copper +136.8%
Contains more Zinc +78.9%
Contains more Phosphorus +74.8%
Contains less Sodium -50%
Equal in Magnesium - 39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +494.6%
Contains more Calcium +533.3%
Contains more Potassium +329.1%
Contains more Copper +136.8%
Contains more Zinc +78.9%
Contains more Phosphorus +74.8%
Contains less Sodium -50%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +750%
Contains more Folate +1911.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Vitamin K +750%
Contains more Folate +1911.1%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
54%
Lentil
16%
Brown rice
Carbohydrates
20%
Lentil
26%
Brown rice
Fats
2%
Lentil
4%
Brown rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Brown rice
Brown rice contains less Sugars (difference - 1.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Brown rice Opinion
Calories 116 123 Brown rice
Protein 9.02 2.74 Lentil
Fats 0.38 0.97 Brown rice
Vitamin C 1.5 0 Lentil
Carbs 20.13 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 0.56 Lentil
Calcium 19 3 Lentil
Potassium 369 86 Lentil
Magnesium 36 39 Brown rice
Sugars 1.8 0.24 Brown rice
Fiber 7.9 1.6 Lentil
Copper 0.251 0.106 Lentil
Zinc 1.27 0.71 Lentil
Starch 24.79 Brown rice
Phosphorus 180 103 Lentil
Sodium 2 4 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.169 0.178 Brown rice
Vitamin B2 0.073 0.069 Lentil
Vitamin B3 1.06 2.561 Brown rice
Vitamin B5 0.638 0.38 Lentil
Vitamin B6 0.178 0.123 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0.2 Lentil
Folate 181 9 Lentil
Trans Fat 0 0
Saturated Fat 0.053 0.26 Lentil
Monounsaturated Fat 0.064 0.369 Brown rice
Polyunsaturated fat 0.175 0.366 Brown rice
Tryptophan 0.081 0.033 Lentil
Threonine 0.323 0.095 Lentil
Isoleucine 0.39 0.109 Lentil
Leucine 0.654 0.214 Lentil
Lysine 0.63 0.099 Lentil
Methionine 0.077 0.058 Lentil
Phenylalanine 0.445 0.133 Lentil
Valine 0.448 0.151 Lentil
Histidine 0.254 0.066 Lentil
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.