Rice VS Lentil
A detailed nutritional comparison
Rice
Lentil
🎯 Quick Verdict
Lentils outperform rice in protein and fiber, making them ideal for muscle-building and digestive health. Rice, however, contains fewer calories and is a better choice for energy-dense meals or low-fat diets. Lentils are a nutrient-rich option for heart health, while rice offers simplicity and quick energy replenishment.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 116 | ✓ |
| Protein | 2g | 9g | ✓ |
| Carbs | 28g | 20g | ✓ |
| Fat | 0.3g | 0.4g | ✓ |
| Fiber | 0.4g | 8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0mcg | 16mcg | ✓ |
| Vitamin B6 | 0.1mg | 0.2mg | ✓ |
| Iron | 0.2mg | 3.3mg | ✓ |
| Magnesium | 12mg | 36mg | ✓ |
🏆 Category Winners
Protein
Lentils contain 4.5 times more protein than rice per serving.
Fiber
Lentils offer 20 times more fiber per serving than rice.
Calories
Rice has slightly fewer calories, making it better for calorie-controlled meals.
Vitamins
Lentils provide significantly more vitamins such as iron, magnesium, and vitamin A.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and lentils are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based foods.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten naturally.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Legumes (lentils) and grains (rice) are not paleo-compliant.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are carbohydrate-dense and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy due to high carb content
- Low in fat for weight management
- Easily digestible, suitable for sensitive stomachs
Food 2 Benefits
- Rich in protein for muscle growth and repair
- Excellent source of fiber for gut health
- Contains essential minerals like iron and magnesium for metabolic support
- Heart-healthy due to high antioxidant content
✅ The Bottom Line
Lentils provide a highly nutrient-dense option for those seeking protein, fiber, and essential vitamins, making them an ideal choice for a balanced and health-focused diet. Rice is lighter in nutrients but is a quick energy source, suitable for athletes or individuals managing calorie intake. Both foods have their place depending on dietary goals.
Choose Food 1 for: Quick energy, light meals, calorie-controlled diets
Choose Food 2 for: High-protein diets, digestive health, heart-friendly meal plans
