Rice VS Lentils
A detailed nutritional comparison
Rice
Lentils
🎯 Quick Verdict
Lentils are nutritionally richer than rice, offering significantly more protein, fiber, and iron, making them ideal for high-protein and plant-based diets. Rice, on the other hand, is lower in calories and carbs, suiting those seeking lighter meal options or energy for immediate physical activity.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 116 | − |
| Protein | 2.7g | 9g | − |
| Carbs | 28g | 20g | − |
| Fat | 0.3g | 0.4g | − |
| Fiber | 0.4g | 7.8g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.2mg | − |
| Iron | 0.2mg | 3.3mg | − |
| Potassium | 35mg | 366mg | − |
🏆 Category Winners
Protein
Lentils have more than 3 times the protein content compared to rice.
Fiber
Lentils contain nearly 20 times more fiber than rice.
Calories
Rice is slightly lower in calories per serving than lentils.
Vitamins
Lentils are richer in iron, potassium, and vitamin B6 than rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are relatively high in carbs and are not suitable for keto.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are fully plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten naturally.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Neither is strictly allowed on a paleo diet due to grain and legume restrictions.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are carb-dense and unsuitable for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to high carbohydrate content
- Low in fat, suitable for light meals
- Easy to digest as part of simple meals
Food 2 Benefits
- High in protein for muscle repair and maintenance
- Rich in fiber to support gut health and improve digestion
- Contains iron for better oxygen transport in the body
- Good source of potassium for blood pressure regulation
✅ The Bottom Line
Choose rice for quick energy or lighter meals, especially before physical activity or when aiming for easily digestible options. Lentils are better for plant-based protein, fiber, and overall nutrient density, making them ideal for vegetarian diets and those seeking more sustained energy.
Choose Food 1 for: Light meals, post-workout carb replenishment, digestion-friendly options
Choose Food 2 for: Muscle repair, plant-based high-protein diets, digestive health, sustained energy
