Cooked Quinoa VS Rice With Lentils
A detailed nutritional comparison
Cooked Quinoa
Rice With Lentils
🎯 Quick Verdict
Cooked quinoa and rice with lentils are both nutrient-dense options, but they differ significantly in their macro composition. Quinoa has fewer calories, more fiber, and a broader range of vitamins and minerals. Rice with lentils, however, provides higher protein content per serving. Quinoa is great for weight management and nutrient variety, while rice with lentils is ideal for a protein boost and sustained energy.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 120 per cup | 300 per cup | ✓ |
| Protein | 4g per cup | 12g per cup | ✓ |
| Carbs | 21g per cup | 40g per cup | ✓ |
| Fat | 2g per cup | 3g per cup | ✓ |
| Fiber | 2.8g per cup | 1.5g per cup | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.3mg | ✓ |
| Folate | 77mcg | 180mcg | ✓ |
| Magnesium | 64mg | 36mg | ✓ |
| Iron | 1.5mg | 3.3mg | ✓ |
🏆 Category Winners
Protein
Rice with lentils contains 3x more protein compared to quinoa per serving.
Fiber
Quinoa offers nearly double the fiber content of rice with lentils.
Calories
Quinoa has significantly fewer calories than rice with lentils per cup.
Vitamins
Rice with lentils has higher levels of folate, iron, and vitamin B6.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither quinoa nor rice with lentils contains gluten.
Paleo
Food 1: Compatible
Food 2: Conditional
Quinoa meets paleo guidelines, while rice with lentils may be excluded depending on interpretation.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods have high carbohydrate content and don't suit strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides a complete protein source (contains all essential amino acids)
- Rich in magnesium for muscle and nerve function
- Contains antioxidants and anti-inflammatory compounds
- Supports digestion with higher fiber content
Food 2 Benefits
- Supports muscle building with higher protein levels
- Rich in folate, benefiting cell production and repair
- Contains iron for red blood cell health
- Provides sustained energy from complex carbohydrates
✅ The Bottom Line
Choose quinoa when looking for a lower-calorie, higher-fiber option that provides complete protein and a wider range of nutrients. Opt for rice with lentils if you prioritize protein, iron, and sustained energy for active lifestyles. Both foods are versatile and fit into vegan and gluten-free diets.
Choose Food 1 for: Weight management, digestion support, nutrient variety
Choose Food 2 for: Protein-rich meals, energy sustenance, vegetarian muscle-building
