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  6. Brown rice vs. Lentil

Brown rice vs. Lentil — In-Depth Nutrition Comparison

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What are the differences between Brown rice and Lentil?

  • Brown rice is higher in Manganese, Vitamin B3, and Selenium, yet Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Potassium, and Vitamin B5.
  • Lentil's daily need coverage for Folate is 43% more.
  • Brown rice has 2 times more Vitamin B3 than Lentil. While Brown rice has 2.561mg of Vitamin B3, Lentil has only 1.06mg.

We used Rice, brown, long-grain, cooked and Lentils, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Brown rice 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.
Brown rice
Brown rice
3
:
7
Lentil
Lentil
Contains more Manganese +97.2%
Contains more Selenium +107.1%
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Equal in Magnesium - 36
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Manganese +97.2%
Contains more Selenium +107.1%
Contains more Calcium +533.3%
Contains more Iron +494.6%
Contains more Phosphorus +74.8%
Contains more Potassium +329.1%
Contains less Sodium -50%
Contains more Zinc +78.9%
Contains more Copper +136.8%
Equal in Magnesium - 36

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.
Brown rice
Brown rice
3
:
7
Lentil
Lentil
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Equal in Vitamin B1 - 0.169
Equal in Vitamin B2 - 0.073
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 E +54.5%
Contains more Vitamin B3 +141.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +67.9%
Contains more Vitamin B6 +44.7%
Contains more Folate +1911.1%
Contains more Vitamin K +750%
Equal in Vitamin B1 - 0.169
Equal in Vitamin B2 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Lentil
Lentil
Contains more Fats +155.3%
Contains more Carbs +27.1%
Contains more Protein +229.2%
Contains more Other +88.6%
Equal in Water - 69.64
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Fats +155.3%
Contains more Carbs +27.1%
Contains more Protein +229.2%
Contains more Other +88.6%
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +476.6%
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -79.6%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +476.6%
Contains more Polyunsaturated fat +109.1%
Contains less Saturated Fat -79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Lentil Opinion
Net carbs 23.98g 12.23g Brown rice
Protein 2.74g 9.02g Lentil
Fats 0.97g 0.38g Brown rice
Carbs 25.58g 20.13g Brown rice
Calories 123kcal 116kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g 1.8g Brown rice
Fiber 1.6g 7.9g Lentil
Calcium 3mg 19mg Lentil
Iron 0.56mg 3.33mg Lentil
Magnesium 39mg 36mg Brown rice
Phosphorus 103mg 180mg Lentil
Potassium 86mg 369mg Lentil
Sodium 4mg 2mg Lentil
Zinc 0.71mg 1.27mg Lentil
Copper 0.106mg 0.251mg Lentil
Manganese 0.974mg 0.494mg Brown rice
Selenium 5.8µg 2.8µg Brown rice
Vitamin A 0IU 8IU Lentil
Vitamin E 0.17mg 0.11mg Brown rice
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.178mg 0.169mg Brown rice
Vitamin B2 0.069mg 0.073mg Lentil
Vitamin B3 2.561mg 1.06mg Brown rice
Vitamin B5 0.38mg 0.638mg Lentil
Vitamin B6 0.123mg 0.178mg Lentil
Folate 9µg 181µg Lentil
Vitamin K 0.2µg 1.7µg Lentil
Tryptophan 0.033mg 0.081mg Lentil
Threonine 0.095mg 0.323mg Lentil
Isoleucine 0.109mg 0.39mg Lentil
Leucine 0.214mg 0.654mg Lentil
Lysine 0.099mg 0.63mg Lentil
Methionine 0.058mg 0.077mg Lentil
Phenylalanine 0.133mg 0.445mg Lentil
Valine 0.151mg 0.448mg Lentil
Histidine 0.066mg 0.254mg Lentil
Saturated Fat 0.26g 0.053g Lentil
Monounsaturated Fat 0.369g 0.064g Brown rice
Polyunsaturated fat 0.366g 0.175g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
26%
Lentil
Minerals Daily Need Coverage Score
32%
Brown rice
46%
Lentil

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 vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.