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Lentil vs. Rice pudding — In-Depth Nutrition Comparison

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How are lentil and rice pudding different?

  • Lentil is richer in folate, iron, fiber, copper, manganese, phosphorus, vitamin B6, and zinc, while rice pudding is higher in vitamin B12 and calcium.
  • Lentil covers your daily need for folate, 44% more than rice pudding.
  • Lentil contains 79 times more fiber than rice pudding. Lentil contains 7.9g of fiber, while rice pudding contains 0.1g.
  • Rice pudding has a higher glycemic index (59) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Puddings, rice, dry mix, prepared with 2% milk types were used in this article.

Infographic

Lentil vs Rice pudding 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.
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +176.9%
Contains more PotassiumPotassium +183.8%
Contains more IronIron +800%
Contains more CopperCopper +1294.4%
Contains more ZincZinc +234.2%
Contains more PhosphorusPhosphorus +106.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +766.7%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +452.6%

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +125.3%
Contains more Vitamin B3Vitamin B3 +139.3%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B6Vitamin B6 +408.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4425%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.2%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +174.2%
Contains more FatsFats +328.9%
~equal in Carbs ~20.81g
~equal in Water ~73.43g
~equal in Other ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Poly. FatPolyunsaturated fat +191.7%
Contains more Mono. FatMonounsaturated fat +589.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Rice pudding
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil Rice pudding DV% diff.
Folate 181µg 4µg 44%
Iron 3.33mg 0.37mg 37%
Fiber 7.9g 0.1g 31%
Copper 0.251mg 0.018mg 26%
Manganese 0.494mg 0.057mg 19%
Phosphorus 180mg 87mg 13%
Vitamin B6 0.178mg 0.035mg 11%
Protein 9.02g 3.29g 11%
Vitamin B12 0µg 0.24µg 10%
Calcium 19mg 105mg 9%
Vitamin B1 0.169mg 0.075mg 8%
Zinc 1.27mg 0.38mg 8%
Vitamin B5 0.638mg 0.288mg 7%
Potassium 369mg 130mg 7%
Choline 32.7mg 6%
Vitamin B2 0.073mg 0.141mg 5%
Magnesium 36mg 13mg 5%
Sodium 2mg 109mg 5%
Vitamin A 0µg 46µg 5%
Saturated fat 0.053g 0.967g 4%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B3 1.06mg 0.443mg 4%
Fats 0.38g 1.63g 2%
Cholesterol 0mg 6mg 2%
Selenium 2.8µg 1.9µg 2%
Polyunsaturated fat 0.175g 0.06g 1%
Monounsaturated fat 0.064g 0.441g 1%
Vitamin C 1.5mg 0.7mg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Calories 116kcal 111kcal 0%
Carbs 20.13g 20.81g 0%
Net carbs 12.23g 20.71g N/A
Sugar 1.8g N/A
Tryptophan 0.081mg 0.039mg 0%
Threonine 0.323mg 0.126mg 0%
Isoleucine 0.39mg 0.169mg 0%
Leucine 0.654mg 0.273mg 0%
Lysine 0.63mg 0.221mg 0%
Methionine 0.077mg 0.07mg 0%
Phenylalanine 0.445mg 0.135mg 0%
Valine 0.448mg 0.187mg 0%
Histidine 0.254mg 0.075mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Lentil
11%
Rice pudding
Minerals Daily Need Coverage Score
46%
Lentil
15%
Rice pudding

Comparison summary

Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 107mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.914g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 30)
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

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.