Red Lentils vs Rice: Nutrition & Calories Compare


Red lentils vs White rice
Nutrition Facts
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Red Lentils vs White Rice 100g Compare
per 100g | Red lentils | Rice |
---|---|---|
Calories | 358 | 130 |
Carbohydrates | 63.1 g | 28.17 g |
Fat | 2.17 g | 0.28 g |
Dietary fiber | 10.8 g | 0.4 g |
Protein | 23.91 g | 2.69 g |
Water | 7.82 g | 68.44 g |
Calcium | 48 mg | 10 mg |
Iron | 7.39 mg | 0.2 mg |
Magnessium | 59 mg | 12 mg |
Potassium | 668 mg | 35 mg |
Sodium | 7 mg | 1 mg |
Vitaminium B1 (Thiamine) | 0.51 mg | 0.02 mg |
Vitaminium B2 (riboflavin) | 0.106 mg | 0.013 mg |
Vitaminium B3 (Niacin) | 1.495 mg | 0.4 mg |
Vitaminium B6 | 0.403 mg | 0.093 mg |
Vitaminium B9 (Folic acid) | 0.204 mg | 0.003 mg |
A Delicious Duel: Red Lentils vs. Rice
When it comes to selecting the perfect side dish or base for a hearty meal, the battle between red lentils and rice is a culinary showdown worth exploring. Both staples boast a rich history and are integral to various cuisines around the globe. Red lentils, with their vibrant hue and quick-cooking nature, are a staple in South Asian and Middle Eastern dishes. Rice, on the other hand, is a ubiquitous grain enjoyed worldwide, from the sushi tables of Japan to the paella pans of Spain.
The Tale of Two Nutritional Titans
While both red lentils and rice are celebrated for their versatility and taste, they bring vastly different nutritional profiles to the table. Red lentils are a powerhouse of protein, offering a whopping 23.91 grams per serving, making them an excellent choice for vegetarians and vegans seeking to up their protein intake. In contrast, rice trails behind with a modest 2.69 grams of protein. But it's not just about protein; red lentils also lead in the fiber department, boasting 10.8 grams which greatly surpasses the mere 0.4 grams found in rice. This makes red lentils a fantastic option for those looking to improve digestion and promote a feeling of fullness.
When it comes to carbohydrates, red lentils contain 63.1 grams, making them a high-energy food, while rice offers a lower 28.17 grams. However, it's important to note that the high fiber content in lentils may help balance blood sugar levels, despite their carb content. On the micronutrient front, red lentils outshine rice with higher levels of iron, magnesium, and potassium, essential for maintaining healthy blood, muscle function, and overall cell health.
Hydration and Cooking: A Practical Perspective
One of the most practical considerations when choosing between red lentils and rice is their cooking requirements and water content. Red lentils have a relatively low water content of 7.82%, which allows them to cook quickly, often in about 15 to 20 minutes without the need for pre-soaking. This makes them a convenient choice for quick meals. Rice, particularly white rice, has a higher water content at 68.44% and usually requires about 18-30 minutes of cooking time, depending on the variety. Both ingredients are gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
Flavor and Culinary Uses
Beyond nutrition and practicality, the choice between red lentils and rice often comes down to flavor and culinary context. Red lentils have a slightly sweet, nutty flavor and a creamy texture when cooked, making them ideal for soups, stews, and dal. They can also be blended into dips or used as a thickener in curries. Rice, with its mild, neutral flavor, serves as the perfect canvas for a wide array of dishes, from stir-fries to salads, and can be infused with various flavors through cooking liquids and spices.
Conclusion: A Place for Both on Your Plate
In the culinary duel between red lentils and rice, the winner is not clear-cut. Both offer unique nutritional benefits, flavors, and culinary possibilities. For those seeking high protein and fiber, red lentils are the champion. However, for individuals looking for a versatile grain that can be a backdrop to a multitude of flavors, rice holds its ground firmly. The best advice? Incorporate both into your diet to enjoy the full spectrum of nutritional benefits and culinary delights they offer.
Red lentils 100g
358kcalCalories source
- 69% CARBS.
- 26% PROTEIN
- 5% FAT
Rice 100g
130kcalCalories source
- 89% CARBS
- 9% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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