Rice VS Lentil Stew
A detailed nutritional comparison
Rice
Lentil Stew
🎯 Quick Verdict
Lentil stew is a more nutrient-dense option compared to rice, offering significantly higher protein, fiber, and vitamins per serving. Rice is lower in calories and carbohydrates, making it suitable for lighter meals or post-workout carb refueling. Lentil stew is ideal for a filling, balanced meal rich in essential nutrients and beneficial for general health and sustained energy levels.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 (per 100g cooked) | 165 (per 100g cooked) | ✓ |
| Protein | 2.7g | 9g | ✓ |
| Carbs | 28.2g | 21g | ✓ |
| Fat | 0.3g | 5g | ✓ |
| Fiber | 0.3g | 7.8g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 27mg | ✓ |
| Iron | 0.2mg | 3.3mg | ✓ |
| Vitamin C | 0mg | 3mg | ✓ |
🏆 Category Winners
Protein
Lentil stew contains over 3x the protein compared to rice.
Fiber
With over 7g per 100g, lentil stew offers substantial fiber content.
Calories
Rice has fewer calories per serving, making it lighter.
Vitamins
Higher levels of calcium, iron, and vitamin C are found in lentil stew.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Rice is excluded from paleo diets as it is a grain, but lentils are acceptable.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are moderately high in carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy from carbohydrates
- Low in fat for lighter meals
- Easy to digest for sensitive stomachs
Food 2 Benefits
- Rich in protein for muscle repair and maintenance
- High in fiber for digestive health and satiety
- Contains iron for better oxygen transport in the body
- Provides antioxidants to reduce inflammation
✅ The Bottom Line
Rice is a simple, low-calorie carb source that complements lighter meals or provides quick energy post-workout. Lentil stew, however, is more nutrient-dense, offering higher protein, fiber, and key vitamins, making it the better option for balanced meals and overall health improvement. When prioritizing macros and nutrients, choose lentil stew, and when focusing on calorie control or quick carbs, opt for rice.
Choose Food 1 for: Light meals, quick energy, low-fat diets
Choose Food 2 for: Nutrient-dense meals, high protein/fiber diets, sustained energy
