Red Lentils vs Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Red lentils - calories, kcal, weight, nutrition
Rice - calories, kcal, weight, nutrition

More Calories in Red lentils

At first glance, you can see that in red lentils is much more calories than in white rice.

Red lentils has 358 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 175%.

In red lentil and in white rice most calories came from carbs.

See tables below to compare red lentils with white rice in details.

Red lentils And White rice Nutrition Difference

White rice vs Red lentils: Vitamins and Minerals Comparison

per 100gRed lentilsRice
Calories358 130
Carbohydrates63.1 g28.17 g
Fat2.17 g0.28 g
Dietary fiber10.8 g0.4 g
Protein23.91 g2.69 g
Water7.82 g68.44 g
Calcium48 mg10 mg
Iron7.39 mg0.2 mg
Magnessium59 mg12 mg
Potassium668 mg35 mg
Sodium7 mg1 mg
Vitaminium B1 (Thiamine)0.51 mg0.02 mg
Vitaminium B2 (riboflavin)0.106 mg0.013 mg
Vitaminium B3 (Niacin)1.495 mg0.4 mg
Vitaminium B60.403 mg0.093 mg
Vitaminium B9 (Folic acid)0.204 mg0.003 mg

More protein in red lentils

It is aslo easy to see see that in red lentils is more protein than in white rice.

There is 2.69g per 100g of white rice and 23.91g per 100g of red lentils so using simple math we can see that difference is about 789%.

More carbohydrates in red lentils

In red lentils is more carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 63.1g/100g in red lentils so let me do the math for you again - difference is about 124%.

More fat in red lentils

In red lentils is more fats than in white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 2.17g/100g in red lentils. In this case difference is about 675%.

Red lentils

  • Calories358
  • Carbohydrates63.1 g
  • Fat2.17 g
  • Dietary fiber10.8 g
  • Protein23.91 g
  • Water7.82 g
Red lentils calories per:
100g | ounce | handfull | tablespoon | teaspoon | cup | half cup

Calories source

  • 69% CARBS.
  • 26% PROTEIN
  • 5% FAT


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
  • Water68.44 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs red lentils

Minerals: red lentils vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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