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Rice vs Lentil - In-Depth Nutrition Comparison

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A recap on differences between Rice and Lentil

  • Rice has more Selenium, however Lentil is higher in Folate, Fiber, Iron, Copper, Phosphorus, Potassium, Zinc, Vitamin B6, and Magnesium.
  • Lentil covers your daily Folate needs 31% more than Rice.
  • Lentil contains 3 times less Selenium than Rice. Rice contains 7.5µg of Selenium, while Lentil contains 2.8µg.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

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
Rice
1
:
7
Lentil
Contains less Sodium -50%
Contains more Iron +177.5%
Contains more Calcium +90%
Contains more Potassium +954.3%
Contains more Magnesium +200%
Contains more Copper +263.8%
Contains more Zinc +159.2%
Contains more Phosphorus +318.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains less Sodium -50%
Contains more Iron +177.5%
Contains more Calcium +90%
Contains more Potassium +954.3%
Contains more Magnesium +200%
Contains more Copper +263.8%
Contains more Zinc +159.2%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
9
Lentil
Contains more Vitamin B3 +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +∞%
Contains more Folate +212.1%
Equal in Vitamin B1 - 0.169
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 B3 +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +175%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B5 +63.6%
Contains more Vitamin B6 +91.4%
Contains more Vitamin K +∞%
Contains more Folate +212.1%
Equal in Vitamin B1 - 0.169

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Lentil Opinion
Calories 130kcal 116kcal Rice
Protein 2.69g 9.02g Lentil
Fats 0.28g 0.38g Lentil
Vitamin C 0mg 1.5mg Lentil
Net carbs 27.77g 12.23g Rice
Carbs 28.17g 20.13g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 3.33mg Lentil
Calcium 10mg 19mg Lentil
Potassium 35mg 369mg Lentil
Magnesium 12mg 36mg Lentil
Sugar 0.05g 1.8g Rice
Fiber 0.4g 7.9g Lentil
Copper 0.069mg 0.251mg Lentil
Zinc 0.49mg 1.27mg Lentil
Starch g g
Phosphorus 43mg 180mg Lentil
Sodium 1mg 2mg Rice
Vitamin A 0IU 8IU Lentil
Vitamin E 0.04mg 0.11mg Lentil
Vitamin D 0µg 0µg
Vitamin B1 0.163mg 0.169mg Lentil
Vitamin B2 0.013mg 0.073mg Lentil
Vitamin B3 1.476mg 1.06mg Rice
Vitamin B5 0.39mg 0.638mg Lentil
Vitamin B6 0.093mg 0.178mg Lentil
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Lentil
Folate 58µg 181µg Lentil
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.053g Lentil
Monounsaturated Fat 0.088g 0.064g Rice
Polyunsaturated fat 0.076g 0.175g Lentil
Tryptophan 0.031mg 0.081mg Lentil
Threonine 0.096mg 0.323mg Lentil
Isoleucine 0.116mg 0.39mg Lentil
Leucine 0.222mg 0.654mg Lentil
Lysine 0.097mg 0.63mg Lentil
Methionine 0.063mg 0.077mg Lentil
Phenylalanine 0.144mg 0.445mg Lentil
Valine 0.164mg 0.448mg Lentil
Histidine 0.063mg 0.254mg Lentil
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
26
Lentil
Mineral Summary Score
14
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 food.
Protein
16%
Rice
54%
Lentil
Carbohydrates
28%
Rice
20%
Lentil
Fats
1%
Rice
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 31)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.