Brown Rice VS Lentil Pasta
A detailed nutritional comparison
Brown Rice
Lentil Pasta
🎯 Quick Verdict
Lentil pasta is significantly higher in protein and fiber, making it an excellent choice for muscle growth and digestive health. Brown rice is lower in calories and offers steady energy from its complex carbohydrates, making it suitable for those seeking a calorie-controlled diet or sustained energy levels during the day.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 215 kcals (1 cup cooked) | 190 kcals (1 cup cooked) | − |
| Protein | 5g | 13g | ✓ |
| Carbs | 45g | 34g | ✓ |
| Fat | 1.6g | 2g | − |
| Fiber | 3.5g | 6g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.15mg | 0.3mg | ✓ |
| Iron | 0.8mg | 3.6mg | ✓ |
| Magnesium | 86mg | 85mg | − |
🏆 Category Winners
Protein
Lentil pasta provides over 2.5 times the protein per serving compared to brown rice.
Fiber
Lentil pasta offers almost double the fiber content of brown rice.
Calories
Both foods are similarly calorie-dense, with minimal difference per serving.
Vitamins
Lentil pasta has notably higher iron and vitamin B6 levels.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbohydrates and not suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and appropriate for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Brown rice and lentil pasta are naturally gluten-free.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Lentil pasta aligns more closely with paleo-friendly guidelines than brown rice.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Good source of complex carbohydrates for sustained energy
- Low in fat, suitable for heart health
- Rich in magnesium, supporting nerve and muscle function
Food 2 Benefits
- High in protein for muscle repair and growth
- Rich in fiber for digestive support and gut health
- Excellent source of iron to prevent anemia
- Contains vitamin B6 for cognitive and immune function
✅ The Bottom Line
Choose lentil pasta if you're looking for a high-protein, high-fiber, nutrient-dense option ideal for muscle building and digestive health. Brown rice is a better choice for steady energy, simple ingredient meals, or lower-fat diets. Both are excellent gluten-free and vegan choices.
Choose Food 1 for: Smooth energy release, calorie-controlled diet, heart health
Choose Food 2 for: Strength training, fiber-rich diets, nutrient density
