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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, 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.
  • The glycemic index of rice is higher.

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
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.
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%
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%
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

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
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%
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%
Contains more Vitamin B3Vitamin B3 +39.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Lentil DV% diff.
Folate 58µg 181µg 31%
Fiber 0.4g 7.9g 30%
Iron 1.2mg 3.33mg 27%
Copper 0.069mg 0.251mg 20%
Phosphorus 43mg 180mg 20%
Protein 2.69g 9.02g 13%
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%
Carbs 28.17g 20.13g 3%
Vitamin B3 1.476mg 1.06mg 3%
Vitamin C 0mg 1.5mg 2%
Calories 130kcal 116kcal 1%
Calcium 10mg 19mg 1%
Manganese 0.472mg 0.494mg 1%
Vitamin B1 0.163mg 0.169mg 1%
Vitamin K 0µg 1.7µg 1%
Polyunsaturated fat 0.076g 0.175g 1%
Protein per 100 calories 2.1g 7.8g N/A
Calories per 10 g protein 483kcal 129kcal N/A
Weight per 100 calories 77g 86g N/A
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
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
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
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
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
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
Contains more Mono. FatMonounsaturated fat +37.5%
Contains less Sat. FatSaturated fat -31.2%
Contains more Poly. FatPolyunsaturated fat +130.3%

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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. 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.