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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
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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
:
7
Lentil
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 - 36
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 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 - 36

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
:
7
Lentil
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
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%
Equal in Vitamin B1 - 0.169
Equal in Vitamin B2 - 0.073
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%
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%
Contains more Vitamin E +54.5%
Contains more Vitamin B3 +141.6%
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%
Equal in Vitamin B1 - 0.169
Equal in Vitamin B2 - 0.073

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
14
Brown rice
26
Lentil
Mineral Summary Score
20
Brown rice
48
Lentil

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
16%
Brown rice
54%
Lentil
Carbohydrates
26%
Brown rice
20%
Lentil
Fats
4%
Brown rice
2%
Lentil

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.
Brown rice Lentil
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
Brown rice Lentil
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 Brown rice Lentil Opinion
Calories 123 116 Brown rice
Protein 2.74 9.02 Lentil
Fats 0.97 0.38 Brown rice
Vitamin C 0 1.5 Lentil
Carbs 25.58 20.13 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 3.33 Lentil
Calcium 3 19 Lentil
Potassium 86 369 Lentil
Magnesium 39 36 Brown rice
Sugars 0.24 1.8 Brown rice
Fiber 1.6 7.9 Lentil
Copper 0.106 0.251 Lentil
Zinc 0.71 1.27 Lentil
Starch 24.79 Brown rice
Phosphorus 103 180 Lentil
Sodium 4 2 Lentil
Vitamin A 0 8 Lentil
Vitamin E 0.17 0.11 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.169 Brown rice
Vitamin B2 0.069 0.073 Lentil
Vitamin B3 2.561 1.06 Brown rice
Vitamin B5 0.38 0.638 Lentil
Vitamin B6 0.123 0.178 Lentil
Vitamin B12 0 0
Vitamin K 0.2 1.7 Lentil
Folate 9 181 Lentil
Trans Fat 0 0
Saturated Fat 0.26 0.053 Lentil
Monounsaturated Fat 0.369 0.064 Brown rice
Polyunsaturated fat 0.366 0.175 Brown rice
Tryptophan 0.033 0.081 Lentil
Threonine 0.095 0.323 Lentil
Isoleucine 0.109 0.39 Lentil
Leucine 0.214 0.654 Lentil
Lysine 0.099 0.63 Lentil
Methionine 0.058 0.077 Lentil
Phenylalanine 0.133 0.445 Lentil
Valine 0.151 0.448 Lentil
Histidine 0.066 0.254 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. 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.