Rice vs. Lentil — Health Impact and Nutrition Comparison

Introduction

Rice and lentils are versatile and nutritious staples in many cuisines worldwide. Rice, a grain, provides energy and is a good source of carbohydrates, while lentils, a legume, are rich in protein, fiber, and various vitamins and minerals.

Nutrition

In this part of the article, we will compare the nutritional values of cooked white rice and cooked lentils, concentrating on differences.

Macronutrients and Calories

Lentils have more protein, fats, and dietary fiber, while rice has more net carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Rice

1

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Lentil

4

Protein: 9.02 g

Fats: 0.38 g

Carbs: 20.13 g

Water: 69.64 g

Other: 0.83 g

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

Fats

Rica and lentils are not good sources of fats and contain less than 0.5g of fat. In a 100g serving, rice and lentils have 0.28g and 0.38g of total fat, respectively.

Overall, lentils have more polyunsaturated fats, whereas rice has less saturated and more monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Rice

1

Saturated Fat: Sat. Fat 0.077 g

Monounsaturated Fat: Mono. Fat 0.088 g

Polyunsaturated fat: Poly. Fat 0.076 g

Lentil

2

Saturated Fat: Sat. Fat 0.053 g

Monounsaturated Fat: Mono. Fat 0.064 g

Polyunsaturated fat: Poly. Fat 0.175 g

Contains more Mono. FatMonounsaturated Fat

+37.5%

Contains less Sat. FatSaturated Fat	-31.2%
Contains more Poly. FatPolyunsaturated fat	+130.3%

Carbohydrates

Overall, rice has more total carbs than lentils. In a 100g serving, rice and lentils have 28.17g and 20.13g of total carbs, respectively. Rice is high in net carbs, whereas lentils have a higher dietary fiber content. In a 100g serving, rice and lentils have 0.4 grams and 7.9 grams of fiber, respectively. A hundred grams of rice has 27.77g of net carbs, whereas lentils provide 12.23g.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Rice

0

Lentil

0

Vitamins

Rice and lentils are not good sources of vitamins. Lentils have more vitamins, such as B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), E, and folate. On the other hand, rice has more vitamin B3 (niacin). They are equal in vitamin B1 (thiamin). Moreover, lentils provide small amounts of vitamin C and vitamin K, while rice lacks them.

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.

Rice

1

Lentil

9

Contains more Vitamin B3Vitamin B3

+39.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+175%
Contains more Vitamin B2Vitamin B2	+461.5%
Contains more Vitamin B5Vitamin B5	+63.6%
Contains more Vitamin B6Vitamin B6	+91.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+212.1%
Contains more CholineCholine	+1457.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.169mg

~equal in Vitamin B12 ~0µg

Minerals

Lentil provides over 15.5 times more choline, 10.5 times more potassium, four times more phosphorus, three times more magnesium, and over two times more calcium, whereas rice has 2.7 times more selenium. 

In a 100g serving, lentils and rice provide 369 mg and 35 mg of potassium, respectively. A hundred grams of lentil has 32.7 mg of choline, while rice contains 2.1 mg. Moreover, lentils have more iron, zinc, copper, and manganese, while rice has less sodium.

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.

Rice

2

Lentil

7

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	+177.5%
Contains more CopperCopper	+263.8%
Contains more ZincZinc	+159.2%
Contains more PhosphorusPhosphorus	+318.6%

~equal in Manganese ~0.494mg

Weight Loss & Diets

Rice and lentils have antiobesity properties, making them valuable components of a weight management plan and a balanced diet. 

Several studies have highlighted lentils' role in managing obesity. Epidemiological studies indicate that lentil polyphenols may reduce the risk of obesity and diabetes. A human study found that consuming lentils with pasta and sauce may reduce food intake, body weight, waist circumference, body mass index, and obesity risk (3).

High consumption of white rice is associated with an increased risk of significant weight gain, even after adjusting for age, sex, and other dietary factors. In contrast, there is no significant difference in weight gain risk among those with high versus low brown/multi-grain rice consumption. The findings suggest that replacing white rice with brown or multi-grain rice may help control the weight (4).

According to another study, black rice extract (BRE) may effectively lower fat accumulation in postmenopausal women (5).

• Vegan: Rice and lentils are considered vegan as they are plant-based foods without animal ingredients.
• Vegetarian: Vegetarians follow a plant-based diet. That includes grains, vegetables, fruits, nuts, and seeds and excludes meat, poultry, and fish. Rice and lentils are both suitable components of a vegetarian diet.
• Paleo: The paleo diet focuses on consuming natural, unprocessed foods while avoiding processed foods. Since rice and lentils are grains, they are not paleo-friendly.
• Keto: The keto diet emphasizes low-carb, high-fat, and moderate-protein foods. Lentils and rice are high in carbs and are not allowed for a keto diet.
• DASH: The DASH diet focuses on increasing the intake of whole grains, fruits, vegetables, lean proteins, and low-fat dairy products while reducing cholesterol, saturated fats, and refined sugars. Including foods like lentils and brown rice in the DASH diet provides essential fiber and nutrients.
• Mediterranean: The Mediterranean diet encourages the consumption of different plant-based foods, including grains, fruits, vegetables, legumes, and seeds, along with moderate amounts of fish, poultry, dairy, and red wine. Both rice and lentils fit well within this dietary pattern. 

Health Benefits

Classification

Rice (Oryza Sativa) belongs to the order Poales, the family Poaceae, and the genus Oryza.

Lentils (Lens Culinaris) belong to the order Fabales, the family Fabaceae, and the genus Lens.

Appearance

Rice is a staple grain known for its small, elongated grains. It can vary in color from white to brown, red, black, or purple. Rice has a dry and firm texture when uncooked, transforming into a soft and fluffy consistency when cooked. In dishes, rice is often seen as separate, distinct grains, adding bulk and a neutral base to various recipes.

On the other hand, lentils are small, lens-shaped legumes that come in different colors, including green, brown, red, yellow, and black. They have a dry and firm texture when uncooked. Cooked lentils are softer and slightly firmer. Lentils are known for breaking down during cooking, creating a thick and creamy texture. They add texture and earthy flavor to dishes, making them a popular protein-rich ingredient.

Taste and Use

Rice has a mild, slightly nutty flavor. It's known for its texture and ability to absorb other flavors in a dish rather than its distinct taste. Different types of rice can have varying levels of sweetness and stickiness, but overall, rice is a relatively neutral-tasting grain. Rice can be steamed, boiled, fried, and ground into flour or noodles. You can enjoy rice as a main dish, side dish, or dessert.

Lentils, on the other hand, have a more pronounced flavor compared to rice. They have an earthy, nutty undertone with a hint of sweetness. The flavor can vary slightly depending on the type of lentil, with green and brown lentils having a more peppery taste, while red lentils are milder. Lentils also absorb flavors well, making them a popular choice for soups, stews, salads, and curries, and they can take on the taste of the spices and other ingredients in the dish. 

Rice typically cooks faster, usually requiring 15-20 minutes, while lentils, varying in cooking times based on type, generally take about 20-30 minutes to cook.

Varieties

The common types of rice are White, Brown, Basmati, Jasmine, Arborio, and Wild. Brown, Green, Red, and Black are common types of lentils.

Sources

1. https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/rice/ 
2. https://www.beyondceliac.org/gluten-free-product-of-the-day-green-lentils/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9609092/    
4. https://pubmed.ncbi.nlm.nih.gov/30312545/ 
5. https://pubmed.ncbi.nlm.nih.gov/34547006/ 
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/ 
7. https://pubmed.ncbi.nlm.nih.gov/35852223/ 
8. https://pubmed.ncbi.nlm.nih.gov/25527760/ 
9. https://pubmed.ncbi.nlm.nih.gov/32751310/ 
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7572641/
11. https://pubmed.ncbi.nlm.nih.gov/26219234/ 
12. https://pubmed.ncbi.nlm.nih.gov/19555818/ 
13. https://pubmed.ncbi.nlm.nih.gov/36167362/ 
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307808/