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Lentil vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between lentil and rice

  • Lentil has more folate, fiber, iron, copper, phosphorus, potassium, zinc, vitamin B6, and magnesium; however, rice is higher in selenium.
  • Lentil covers your daily folate needs 31% more than rice.
  • Rice contains 20 times less fiber than lentil. Lentil contains 7.9g of fiber, while rice contains 0.4g.
  • The glycemic index of rice is higher.

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

Infographic

Lentil vs Rice 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.
Lentil
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +167.9%
~equal in Manganese ~0.472mg

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.
Lentil
Lentil
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Rice
Rice
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
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 Vitamin B3Vitamin B3 +39.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Rice DV% diff.
Folate 181µg 58µg 31%
Fiber 7.9g 0.4g 30%
Iron 3.33mg 1.2mg 27%
Copper 0.251mg 0.069mg 20%
Phosphorus 180mg 43mg 20%
Protein 9.02g 2.69g 13%
Potassium 369mg 35mg 10%
Selenium 2.8µg 7.5µg 9%
Zinc 1.27mg 0.49mg 7%
Vitamin B6 0.178mg 0.093mg 7%
Magnesium 36mg 12mg 6%
Choline 32.7mg 2.1mg 6%
Vitamin B2 0.073mg 0.013mg 5%
Vitamin B5 0.638mg 0.39mg 5%
Carbs 20.13g 28.17g 3%
Vitamin B3 1.06mg 1.476mg 3%
Vitamin C 1.5mg 0mg 2%
Calories 116kcal 130kcal 1%
Calcium 19mg 10mg 1%
Manganese 0.494mg 0.472mg 1%
Vitamin B1 0.169mg 0.163mg 1%
Vitamin K 1.7µg 0µg 1%
Polyunsaturated fat 0.175g 0.076g 1%
Protein per 100 calories 7.8g 2.1g N/A
Calories per 10 g protein 129kcal 483kcal N/A
Weight per 100 calories 86g 77g N/A
Fats 0.38g 0.28g 0%
Net carbs 12.23g 27.77g N/A
Sugar 1.8g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.11mg 0.04mg 0%
Saturated fat 0.053g 0.077g 0%
Monounsaturated fat 0.064g 0.088g 0%
Tryptophan 0.081mg 0.031mg 0%
Threonine 0.323mg 0.096mg 0%
Isoleucine 0.39mg 0.116mg 0%
Leucine 0.654mg 0.222mg 0%
Lysine 0.63mg 0.097mg 0%
Methionine 0.077mg 0.063mg 0%
Phenylalanine 0.445mg 0.144mg 0%
Valine 0.448mg 0.164mg 0%
Histidine 0.254mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +235.3%
Contains more FatsFats +35.7%
Contains more OtherOther +97.6%
Contains more CarbsCarbs +39.9%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -31.2%
Contains more Poly. FatPolyunsaturated fat +130.3%
Contains more Mono. FatMonounsaturated fat +37.5%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.