White Rice VS Lentils
A detailed nutritional comparison
White Rice
Lentils
🎯 Quick Verdict
White rice is lower in calories but offers significantly less protein and fiber compared to lentils, which excel as a nutrient-dense choice. Lentils contain more vitamins and minerals, making them better suited for balanced nutrition and satiety, while white rice is ideal for quick energy or specific diets like low-fiber plans.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 150 kcal per cup (cooked) | 230 kcal per cup (cooked) | ✓ |
| Protein | 4g per cup | 18g per cup | ✓ |
| Carbs | 34g per cup | 40g per cup | ✓ |
| Fat | 0.3g per cup | 0.8g per cup | ✓ |
| Fiber | 0.6g per cup | 15g per cup | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamin) | 0.1mg | 0.3mg | ✓ |
| Folate (B9) | 2mcg | 358mcg | ✓ |
| Iron | 0.4mg | 6.6mg | ✓ |
🏆 Category Winners
Protein
Lentils have over 4 times more protein than white rice per serving.
Fiber
Lentils contain 15g of fiber per cup versus white rice’s 0.6g.
Calories
White rice is lower in calories with 150 kcal per cup.
Vitamins
Lentils are richer in key vitamins like folate and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are legumes or grains, which are avoided on paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both are relatively high in carbohydrates per serving.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides quick energy due to its high carbohydrate content
- Low in fat, making it a lighter option
- Suitable for low-fiber diets or easy digestion
Food 2 Benefits
- Excellent source of plant-based protein for muscle repair
- High in fiber to support digestion and prolonged satiety
- Rich in folate, benefiting pregnant individuals and energy metabolism
- Provides notable amounts of iron for combating fatigue and anemia
✅ The Bottom Line
Lentils are the better overall choice for balanced nutrition, particularly for high-protein and high-fiber needs. White rice is a lower-calorie option that works well for quick energy or if minimal fiber is required. Choose lentils to build a nutrient-dense meal, while white rice is better for specific energy-focused needs or as a lighter side dish.
Choose Food 1 for: Quick energy, low-fiber diets, light meal sides
Choose Food 2 for: Balanced nutrition, plant-based protein, satiety and digestion
