Rice vs. Lentil — In-Depth Nutrition Comparison
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A recap on the differences between rice and lentil
- Rice has more selenium; however, lentil is higher in folate, iron, fiber, copper, phosphorus, vitamin B1, potassium, zinc, and vitamin B6.
- Lentil covers your daily folate needs 45% more than rice.
- Lentil contains 3 times less selenium than rice. Rice contains 7.5µg of selenium, while lentil contains 2.8µg.
- The glycemic index of rice is higher.
Food varieties used in this article are Rice, white, long-grain, regular, unenriched, cooked without salt and Lentils, mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +167.9% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +954.3% |
| Contains more IronIron | +1565% |
| Contains more CopperCopper | +263.8% |
| Contains more ZincZinc | +159.2% |
| Contains more PhosphorusPhosphorus | +318.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B1Vitamin B1 | +745% |
| Contains more Vitamin B2Vitamin B2 | +461.5% |
| Contains more Vitamin B3Vitamin B3 | +165% |
| Contains more Vitamin B5Vitamin B5 | +63.6% |
| Contains more Vitamin B6Vitamin B6 | +91.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +5933.3% |
| Contains more CholineCholine | +1457.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 3µg | 181µg | 45% |
| Iron | 0.2mg | 3.33mg | 39% |
| Fiber | 0.4g | 7.9g | 30% |
| Phosphorus | 43mg | 180mg | 20% |
| Copper | 0.069mg | 0.251mg | 20% |
| Protein | 2.69g | 9.02g | 13% |
| Vitamin B1 | 0.02mg | 0.169mg | 12% |
| Potassium | 35mg | 369mg | 10% |
| Selenium | 7.5µg | 2.8µg | 9% |
| Zinc | 0.49mg | 1.27mg | 7% |
| Vitamin B6 | 0.093mg | 0.178mg | 7% |
| Magnesium | 12mg | 36mg | 6% |
| Choline | 2.1mg | 32.7mg | 6% |
| Vitamin B2 | 0.013mg | 0.073mg | 5% |
| Vitamin B5 | 0.39mg | 0.638mg | 5% |
| Vitamin B3 | 0.4mg | 1.06mg | 4% |
| Carbs | 28.17g | 20.13g | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Polyunsaturated fat | 0.076g | 0.175g | 1% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Calories | 130kcal | 116kcal | 1% |
| Manganese | 0.472mg | 0.494mg | 1% |
| Calcium | 10mg | 19mg | 1% |
| Fats | 0.28g | 0.38g | 0% |
| Net carbs | 27.77g | 12.23g | N/A |
| Sugar | 0.05g | 1.8g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin E | 0.04mg | 0.11mg | 0% |
| Saturated fat | 0.077g | 0.053g | 0% |
| Monounsaturated fat | 0.088g | 0.064g | 0% |
| Tryptophan | 0.031mg | 0.081mg | 0% |
| Threonine | 0.096mg | 0.323mg | 0% |
| Isoleucine | 0.116mg | 0.39mg | 0% |
| Leucine | 0.222mg | 0.654mg | 0% |
| Lysine | 0.097mg | 0.63mg | 0% |
| Methionine | 0.063mg | 0.077mg | 0% |
| Phenylalanine | 0.144mg | 0.445mg | 0% |
| Valine | 0.164mg | 0.448mg | 0% |
| Histidine | 0.063mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +39.9% |
| Contains more ProteinProtein | +235.3% |
| Contains more FatsFats | +35.7% |
| Contains more OtherOther | +97.6% |
~equal in
Water
~69.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.5% |
| Contains less Sat. FatSaturated fat | -31.2% |
| Contains more Poly. FatPolyunsaturated fat | +130.3% |