Rice VS Green Lentils
A detailed nutritional comparison
Rice
Green Lentils
🎯 Quick Verdict
Green lentils are nutritionally superior to rice, offering significantly more protein, fiber, and fewer calories per serving. Rice, however, excels in providing quick energy due to its higher carbohydrate content, making it suitable as a fast-digesting energy source. Green lentils are better suited for protein-rich and nutrient-dense diets like plant-based eating or weight management plans.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 206 (per 1 cup cooked) | 180 (per 1 cup cooked) | ✓ |
| Protein | 4.3g | 17.9g | ✓ |
| Carbs | 45g | 40g | ✓ |
| Fat | 0.4g | 0.8g | ✓ |
| Fiber | 0.6g | 15.6g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamin) | 0.3mg | 0.2mg | ✓ |
| Folate | 9mcg | 358mcg | ✓ |
| Iron | 0.2mg | 6.6mg | ✓ |
| Potassium | 55mg | 731mg | ✓ |
🏆 Category Winners
Protein
Green lentils provide 4x more protein than rice per serving.
Fiber
Green lentils have 15g more fiber per serving compared to rice.
Calories
Green lentils contain 26 fewer calories per cup compared to rice.
Vitamins
Green lentils are richer in folate, iron, and potassium than rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and fit vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten and is safe for a gluten-free diet.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Food1 (rice) is excluded from paleo diets due to its grain nature, while lentils are legume-based and debatable but often allowed.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are relatively high-carb and unsuitable for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick-digesting carbohydrates for energy
- Low in fat, ideal for low-fat diets
- Easy to prepare and versatile for various recipes
Food 2 Benefits
- Rich in dietary protein, supporting muscle development and repair
- High fiber content helps digestion and prevents constipation
- Excellent source of folate, promoting healthy cell growth and function
- Loaded with potassium, beneficial for blood pressure regulation
✅ The Bottom Line
Choose rice when you need a quick energy source and a low-fat base for meals. However, green lentils are a far superior choice nutritionally, offering more protein, fiber, and essential minerals, making them ideal for sustained energy, weight management, and plant-based diets.
Choose Food 1 for: Quick energy, versatile recipes, low-fat diets.
Choose Food 2 for: Muscle-building, heart health, weight management.
