White Rice VS Sprouted Lentils
A detailed nutritional comparison
White Rice
Sprouted Lentils
🎯 Quick Verdict
Sprouted lentils are nutritionally superior to white rice, offering higher protein (9g vs 2g per 100g), significantly more fiber (4g vs 0.2g per 100g), and fewer calories (116 vs 130 per 100g). White rice may be preferred for quick-energy meals and ease of preparation, while sprouted lentils suit nutrient-dense and high-protein diets, especially plant-based ones.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 116 | ✓ |
| Protein | 2g | 9g | ✓ |
| Carbs | 28g | 20g | ✓ |
| Fat | 0g | 0.5g | ✓ |
| Fiber | 0.2g | 4g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 0mg | 16mg | ✓ |
| Iron | 0.2mg | 3.3mg | ✓ |
| Calcium | 10mg | 25mg | ✓ |
| Magnesium | 12mg | 21mg | ✓ |
🏆 Category Winners
Protein
Sprouted lentils contain 4.5 times more protein per 100g compared to white rice.
Fiber
Sprouted lentils provide 20 times more fiber than white rice, supporting better digestion.
Calories
Sprouted lentils have 11% fewer calories than white rice, making them suitable for calorie-conscious diets.
Vitamins
Sprouted lentils are rich in vitamin C and iron, which are absent or minimal in white rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb, with food2 slightly lower on carbs.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are entirely plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is excluded from the paleo diet, but sprouted lentils are considered paleo-friendly.
Low Carb
Food 1: Not Compatible
Food 2: Partially Compatible
Sprouted lentils are lower-carb than white rice but still not ideal for strict low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Quick source of energy from simple carbohydrates
- Easy to digest, making it suitable for sensitive stomachs
- Low in fat and cholesterol
Food 2 Benefits
- Rich in plant-based protein for muscle maintenance
- Good source of dietary fiber for improved digestion
- Contains vitamin C and antioxidants for immune support
- High in iron, supporting blood production and energy levels
✅ The Bottom Line
Sprouted lentils outperform white rice in nearly all nutritional aspects, making them the better choice for balanced and nutrient-dense diets. However, white rice may be preferred for quick energy or easy-to-digest meals. Choose sprouted lentils for protein-rich, fiber-loaded diets and white rice for simplicity and energy-focused meals.
Choose Food 1 for: Quick energy, low-fiber diets, post-illness recovery meals
Choose Food 2 for: Plant-based protein, weight management, nutrient-rich diets
