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  6. Brown rice vs. Lentil soup

Brown rice vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between Brown rice and Lentil soup

  • Brown rice is richer in Manganese, Vitamin B3, Selenium, Vitamin B1, and Magnesium, yet Lentil soup is richer in Iron.
  • Daily need coverage for Manganese from Brown rice is 37% higher.
  • Brown rice contains 19 times more Selenium than Lentil soup. Brown rice contains 5.8µg of Selenium, while Lentil soup contains 0.3µg.
  • Brown rice contains less Sodium.

Food types used in this article are Rice, brown, long-grain, cooked and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Brown rice vs Lentil soup 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
7
:
3
Lentil soup
Lentil soup
Contains more Magnesium +333.3%
Contains more Phosphorus +39.2%
Contains less Sodium -99.2%
Contains more Zinc +136.7%
Contains more Copper +51.4%
Contains more Manganese +711.7%
Contains more Selenium +1833.3%
Contains more Calcium +466.7%
Contains more Iron +91.1%
Contains more Potassium +67.4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Lentil soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 7% 32% 13% 70% 9% 24% 16% 2%
Contains more Magnesium +333.3%
Contains more Phosphorus +39.2%
Contains less Sodium -99.2%
Contains more Zinc +136.7%
Contains more Copper +51.4%
Contains more Manganese +711.7%
Contains more Selenium +1833.3%
Contains more Calcium +466.7%
Contains more Iron +91.1%
Contains more Potassium +67.4%

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
8
:
4
Lentil soup
Lentil soup
Contains more Vitamin B1 +154.3%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +369.9%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +122.2%
Contains more Vitamin B12 +∞%
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 soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 6% 18% 11% 11% 9% 21% 15% 15% 0%
Contains more Vitamin B1 +154.3%
Contains more Vitamin B2 +53.3%
Contains more Vitamin B3 +369.9%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B6 +36.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +122.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Lentil soup
Lentil soup
Contains more Carbs +213.5%
Contains more Protein +36.5%
Contains more Fats +15.5%
Contains more Water +22%
Contains more Other +179.5%
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 soup
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more Carbs +213.5%
Contains more Protein +36.5%
Contains more Fats +15.5%
Contains more Water +22%
Contains more Other +179.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Lentil soup
Lentil soup
Contains less Saturated Fat -42.2%
Contains more Polyunsaturated fat +181.5%
Contains more Monounsaturated Fat +40.9%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Lentil soup
41% 47% 12%
Saturated Fat: 0.45 g
Monounsaturated Fat: 0.52 g
Polyunsaturated fat: 0.13 g
Contains less Saturated Fat -42.2%
Contains more Polyunsaturated fat +181.5%
Contains more Monounsaturated Fat +40.9%

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 soup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brown rice Lentil soup Opinion
Net carbs 23.98g 8.16g Brown rice
Protein 2.74g 3.74g Lentil soup
Fats 0.97g 1.12g Lentil soup
Carbs 25.58g 8.16g Brown rice
Calories 123kcal 56kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Lentil soup
Fiber 1.6g Brown rice
Calcium 3mg 17mg Lentil soup
Iron 0.56mg 1.07mg Lentil soup
Magnesium 39mg 9mg Brown rice
Phosphorus 103mg 74mg Brown rice
Potassium 86mg 144mg Lentil soup
Sodium 4mg 532mg Brown rice
Zinc 0.71mg 0.3mg Brown rice
Copper 0.106mg 0.07mg Brown rice
Manganese 0.974mg 0.12mg Brown rice
Selenium 5.8µg 0.3µg Brown rice
Vitamin A 0IU 145IU Lentil soup
Vitamin A RAE 0µg 7µg Lentil soup
Vitamin E 0.17mg Brown rice
Vitamin C 0mg 1.7mg Lentil soup
Vitamin B1 0.178mg 0.07mg Brown rice
Vitamin B2 0.069mg 0.045mg Brown rice
Vitamin B3 2.561mg 0.545mg Brown rice
Vitamin B5 0.38mg 0.14mg Brown rice
Vitamin B6 0.123mg 0.09mg Brown rice
Folate 9µg 20µg Lentil soup
Vitamin B12 0µg 0.12µg Lentil soup
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Cholesterol 0mg 3mg Brown rice
Saturated Fat 0.26g 0.45g Brown rice
Monounsaturated Fat 0.369g 0.52g Lentil soup
Polyunsaturated fat 0.366g 0.13g 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 soup
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
9%
Lentil soup
Minerals Daily Need Coverage Score
32%
Brown rice
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 22)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 528mg)
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.19g)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.