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  6. Pilaf vs. Lentil

Pilaf vs. Lentil — In-Depth Nutrition Comparison

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Important differences between Pilaf and Lentil

  • Pilaf has more Selenium, Vitamin B1, Vitamin B3, Vitamin B6, Manganese, and Folate, however, Lentil is richer in Fiber, Iron, and Copper.
  • Pilaf's daily need coverage for Sodium is 57% more.
  • Pilaf contains 12 times more Selenium than Lentil. Pilaf contains 32.4µg of Selenium, while Lentil contains 2.8µg.
  • Lentil contains less Sodium.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Pilaf vs Lentil 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.
Pilaf
Pilaf
3
:
7
Lentil
Lentil
Contains more Calcium +336.8%
Contains more Manganese +78.5%
Contains more Selenium +1057.1%
Contains more Iron +36.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +16.9%
Contains more Potassium +96.3%
Contains less Sodium -99.8%
Contains more Zinc +25.7%
Contains more Copper +51.2%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +336.8%
Contains more Manganese +78.5%
Contains more Selenium +1057.1%
Contains more Iron +36.5%
Contains more Magnesium +12.5%
Contains more Phosphorus +16.9%
Contains more Potassium +96.3%
Contains less Sodium -99.8%
Contains more Zinc +25.7%
Contains more Copper +51.2%

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.
Pilaf
Pilaf
9
:
2
Lentil
Lentil
Contains more Vitamin A +75%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +478%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +124.7%
Contains more Folate +17.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +175%
Contains more Vitamin K +240%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +75%
Contains more Vitamin C +173.3%
Contains more Vitamin B1 +256.8%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +478%
Contains more Vitamin B5 +12.1%
Contains more Vitamin B6 +124.7%
Contains more Folate +17.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +175%
Contains more Vitamin K +240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
4
:
1
Lentil
Lentil
Contains more Protein +15.5%
Contains more Fats +260.5%
Contains more Carbs +279.1%
Contains more Other +365.1%
Contains more Water +766.2%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +15.5%
Contains more Fats +260.5%
Contains more Carbs +279.1%
Contains more Other +365.1%
Contains more Water +766.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +482.8%
Contains more Polyunsaturated fat +115.4%
Contains less Saturated Fat -82.7%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +482.8%
Contains more Polyunsaturated fat +115.4%
Contains less Saturated Fat -82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Lentil Opinion
Net carbs 75.11g 12.23g Pilaf
Protein 10.42g 9.02g Pilaf
Fats 1.37g 0.38g Pilaf
Carbs 76.31g 20.13g Pilaf
Calories 359kcal 116kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 1.8g Pilaf
Fiber 1.2g 7.9g Lentil
Calcium 83mg 19mg Pilaf
Iron 2.44mg 3.33mg Lentil
Magnesium 32mg 36mg Lentil
Phosphorus 154mg 180mg Lentil
Potassium 188mg 369mg Lentil
Sodium 1303mg 2mg Lentil
Zinc 1.01mg 1.27mg Lentil
Copper 0.166mg 0.251mg Lentil
Manganese 0.882mg 0.494mg Pilaf
Selenium 32.4µg 2.8µg Pilaf
Vitamin A 14IU 8IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0.11mg Lentil
Vitamin C 4.1mg 1.5mg Pilaf
Vitamin B1 0.603mg 0.169mg Pilaf
Vitamin B2 0.087mg 0.073mg Pilaf
Vitamin B3 6.127mg 1.06mg Pilaf
Vitamin B5 0.715mg 0.638mg Pilaf
Vitamin B6 0.4mg 0.178mg Pilaf
Folate 212µg 181µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 1.7µg Lentil
Tryptophan 0.086mg 0.081mg Pilaf
Threonine 0.221mg 0.323mg Lentil
Isoleucine 0.279mg 0.39mg Lentil
Leucine 0.523mg 0.654mg Lentil
Lysine 0.189mg 0.63mg Lentil
Methionine 0.145mg 0.077mg Pilaf
Phenylalanine 0.32mg 0.445mg Lentil
Valine 0.374mg 0.448mg Lentil
Histidine 0.15mg 0.254mg Lentil
Cholesterol 1mg 0mg Lentil
Saturated Fat 0.307g 0.053g Lentil
Monounsaturated Fat 0.373g 0.064g Pilaf
Polyunsaturated fat 0.377g 0.175g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
26%
Lentil
Minerals Daily Need Coverage Score
77%
Pilaf
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 0.27g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $1.1)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 1301mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 31)
Which food is richer in minerals?
?
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.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.