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  6. Lentil vs. Rice, white, long-grain, regular, raw, unenriched

Lentil vs. Rice, white, long-grain, regular, raw, unenriched — In-Depth Nutrition Comparison

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The main differences between lentil and rice, white, long-grain, regular, raw, unenriched

  • Lentil has more folate, iron, fiber, phosphorus, vitamin B1, and potassium; however, rice, white, long-grain, regular, raw, unenriched has more manganese, selenium, and vitamin B5.
  • Daily need coverage for folate for lentil is 43% higher.
  • Rice, white, long-grain, regular, raw, unenriched has 6 times less fiber than lentil. Lentil has 7.9g of fiber, while rice, white, long-grain, regular, raw, unenriched has 1.3g.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, raw, unenriched.

Infographic

Lentil vs Rice, white, long-grain, regular, raw, unenriched 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
Lentil
7
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 18% 8.4% 10% 30% 73% 30% 49% 0.65% 142% 82%
Contains more MagnesiumMagnesium +44%
Contains more PotassiumPotassium +220.9%
Contains more IronIron +316.3%
Contains more CopperCopper +14.1%
Contains more ZincZinc +16.5%
Contains more PhosphorusPhosphorus +56.5%
Contains less SodiumSodium -60%
Contains more CalciumCalcium +47.4%
Contains more ManganeseManganese +120.2%
Contains more SeleniumSelenium +439.3%

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
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136%
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 0% 0% 2.2% 0% 18% 11% 30% 61% 38% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more Vitamin B2Vitamin B2 +49%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +2162.5%
Contains more Vitamin B3Vitamin B3 +50.9%
Contains more Vitamin B5Vitamin B5 +58.9%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.164mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Rice, white, long-grain, regular, raw, unenriched DV% diff.
Folate 181µg 8µg 43%
Iron 3.33mg 0.8mg 32%
Fiber 7.9g 1.3g 26%
Manganese 0.494mg 1.088mg 26%
Selenium 2.8µg 15.1µg 22%
Carbs 20.13g 79.95g 20%
Calories 116kcal 365kcal 12%
Phosphorus 180mg 115mg 9%
Vitamin B1 0.169mg 0.07mg 8%
Vitamin B5 0.638mg 1.014mg 8%
Potassium 369mg 115mg 7%
Choline 32.7mg 5.8mg 5%
Protein 9.02g 7.13g 4%
Magnesium 36mg 25mg 3%
Copper 0.251mg 0.22mg 3%
Vitamin B3 1.06mg 1.6mg 3%
Vitamin C 1.5mg 0mg 2%
Zinc 1.27mg 1.09mg 2%
Vitamin B2 0.073mg 0.049mg 2%
Calcium 19mg 28mg 1%
Vitamin B6 0.178mg 0.164mg 1%
Vitamin K 1.7µg 0.1µg 1%
Saturated fat 0.053g 0.18g 1%
Fats 0.38g 0.66g 0%
Net carbs 12.23g 78.65g N/A
Sugar 1.8g 0.12g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.11mg 0.11mg 0%
Monounsaturated fat 0.064g 0.206g 0%
Polyunsaturated fat 0.175g 0.177g 0%
Tryptophan 0.081mg 0.083mg 0%
Threonine 0.323mg 0.255mg 0%
Isoleucine 0.39mg 0.308mg 0%
Leucine 0.654mg 0.589mg 0%
Lysine 0.63mg 0.258mg 0%
Methionine 0.077mg 0.168mg 0%
Phenylalanine 0.445mg 0.381mg 0%
Valine 0.448mg 0.435mg 0%
Histidine 0.254mg 0.168mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
7% 80% 12%
Protein: 7.13 g
Fats: 0.66 g
Carbs: 79.95 g
Water: 11.62 g
Other: 0.64 g
Contains more ProteinProtein +26.5%
Contains more WaterWater +499.3%
Contains more OtherOther +29.7%
Contains more FatsFats +73.7%
Contains more CarbsCarbs +297.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
32% 37% 31%
Saturated fat: Sat. Fat 0.18 g
Monounsaturated fat: Mono. Fat 0.206 g
Polyunsaturated fat: Poly. Fat 0.177 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +221.9%
~equal in Polyunsaturated fat ~0.177g

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, white, long-grain, regular, raw, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169756/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.