Lentil vs. Rice — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -31.2% |
| Contains more Poly. FatPolyunsaturated fat | +130.3% |
| Contains more Mono. FatMonounsaturated fat | +37.5% |
