Boiled Rice VS Lentil Pasta
A detailed nutritional comparison
Boiled Rice
Lentil Pasta
🎯 Quick Verdict
Lentil pasta outshines boiled rice in protein and fiber, making it ideal for muscle-building and gut health. Boiled rice, however, is lower in calories and provides simple carbs suitable for quick energy. Lentil pasta is nutrient-dense and better suited for balanced diets, while rice works for lighter calorie-focused meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 190 | ✓ |
| Protein | 2.7g | 14g | ✓ |
| Carbs | 28g | 33g | ✓ |
| Fat | 0.3g | 4g | ✓ |
| Fiber | 0.9g | 6g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 40mg | ✓ |
| Iron | 0.2mg | 3mg | ✓ |
| Potassium | 35mg | 750mg | ✓ |
🏆 Category Winners
Protein
Lentil pasta offers over 500% more protein per serving than boiled rice.
Fiber
Food2 contains 6 times more dietary fiber than boiled rice.
Calories
Boiled rice is lower in calories by nearly 32% per serving.
Vitamins
Lentil pasta is richer in minerals like calcium, iron, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Boiled rice and lentil pasta are naturally gluten-free.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Rice fits Paleo guidelines while lentil pasta is considered a legume product, not Paleo-compliant.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and do not meet the criteria for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy from simple carbohydrates
- Low in fat, suitable for light meals
- Easy to digest, good for sensitive stomachs
Food 2 Benefits
- Provides high-quality plant-based protein for muscle growth
- Rich in fiber, supporting gut health and satiety
- Packed with minerals like potassium and iron for heart health and oxygen transport
✅ The Bottom Line
Choose lentil pasta for its higher protein and fiber content, making it excellent for a nutrient-dense, satiating meal. Opt for boiled rice when seeking a lower-calorie, easily digestible source of quick energy, such as before workouts or during recovery periods. Both foods are gluten-free and vegan-friendly, but rice aligns better with Paleo diets.
Choose Food 1 for: Low-calorie meals, energy boost, Paleo diets
Choose Food 2 for: Balanced diets, muscle-building, gut health
