Rice VS Red Lentils
A detailed nutritional comparison
Rice
Red Lentils
🎯 Quick Verdict
Red lentils are significantly higher in protein and fiber compared to rice, making them a more nutrient-dense option. Rice, however, is lower in calories and carbs, and may be better suited for lighter meals or quick energy. Choose lentils for muscle recovery and digestion, while rice is ideal for faster energy needs and simpler dishes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 230 | ✓ |
| Protein | 2.7g | 18g | ✓ |
| Carbs | 28g | 40g | ✓ |
| Fat | 0.3g | 0.8g | ✓ |
| Fiber | 0.3g | 15g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.3mg | ✓ |
| Folate | 4mcg | 181mcg | ✓ |
| Iron | 0.2mg | 3.3mg | ✓ |
| Magnesium | 12mg | 40mg | ✓ |
| Potassium | 35mg | 369mg | ✓ |
🏆 Category Winners
Protein
Red lentils contain approximately 6.5 times more protein per serving compared to rice.
Fiber
Red lentils have an impressive 50 times more fiber than rice.
Calories
Rice has about 43% fewer calories than lentils per serving.
Vitamins
Red lentils are richer in essential vitamins, especially folate, which supports cell repair and growth.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain high levels of carbohydrates.
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 food contains gluten, making both suitable for gluten-free diets.
Paleo
Food 1: Partially Compatible
Food 2: Compatible
Red lentils fit paleo guidelines better, while rice is only occasionally consumed on stricter paleo diets.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and lentils are too high in carbohydrates for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick, digestible energy from carbs
- Low fat content makes it light and ideal for simple meals
- Versatile ingredient for a wide range of dishes
Food 2 Benefits
- Excellent source of plant-based protein for muscle building
- High fiber content improves digestion and gut health
- Rich in iron to support oxygen transport in blood
- Provides significant folate, supporting brain and cell health
✅ The Bottom Line
Choose rice for low-calorie, quick energy meals, or when lighter dishes like stir-fries or side dishes are needed. Opt for red lentils for protein-packed meals, fiber-rich dishes, and overall better nutrient density. Lentils are particularly great for post-workout recovery, vegan diets, and dishes needing staying power.
Choose Food 1 for: Low-calorie meals, simple dishes, quick carbs
Choose Food 2 for: Protein-rich diets, digestion support, nutrient-heavy meals
