Lentils vs Brown rice
Per 100 g, lentils has 116 kcal, 9 g protein, 20 g carbohydrate and 0.4 g fat; brown rice has 123 kcal, 2.7 g protein, 26 g carbohydrate and 1 g fat. Brown rice has 123 kcal per 100 g, 6% more than lentils at 116 kcal.
Per 100 g, side by side
| Nutrient | Lentils | Brown rice | Difference |
|---|---|---|---|
| Calories | 116 kcal | 123 kcal | −7 kcal |
| Protein | 9 g | 2.7 g | +6.3 g |
| Carbohydrate | 20 g | 26 g | −5.5 g |
| Fat | 0.4 g | 1 g | −0.6 g |
| Fiber | 7.9 g | 1.6 g | +6.3 g |
| Sugars | 1.8 g | 0.2 g | +1.6 g |
| Saturated fat | 0.1 g | 0.3 g | −0.2 g |
| Sodium | 2 mg | 4 mg | −2 mg |
Difference is Lentils minus Brown rice. Full names: Lentils, mature seeds, cooked, boiled, without salt · Rice, brown, long-grain, cooked.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lentils · 1 cup, 198 g | 230 | 18 g | 40 g | 0.8 g |
| Brown rice · 1 cup, 202 g | 248 | 5.5 g | 52 g | 2 g |
Where the calories come from
Lentils · 30% protein · 67% carbohydrate · 3% fat
Brown rice · 9% protein · 84% carbohydrate · 7% fat
The differences, in numbers
- Brown rice has 123 kcal per 100 g, 6% more than lentils at 116 kcal.
- Lentils has 233% more protein per 100 g than brown rice (9 g vs 2.7 g). Per calorie, lentils gives 7.8 g of protein per 100 kcal and brown rice gives 2.2 g.
- Brown rice has 27% more carbohydrate per 100 g than lentils (26 g vs 20 g).
- Brown rice has 150% more fat per 100 g than lentils (1 g vs 0.4 g).
- Lentils has 394% more fiber per 100 g than brown rice (7.9 g vs 1.6 g).
One serving of each on the day view
The reference day is a scale, not a target; the macro calculator estimates your own.
Frequently asked questions
Which has more calories, lentils or brown rice?
Brown rice has 123 kcal per 100 g, 6% more than lentils at 116 kcal.
Which has more protein, lentils or brown rice?
Lentils has 233% more protein per 100 g than brown rice (9 g vs 2.7 g). Per calorie, lentils gives 7.8 g of protein per 100 kcal and brown rice gives 2.2 g.
What are the macros of lentils vs brown rice?
Lentils: 30% protein, 67% carbohydrate, 3% fat by energy. Brown rice: 9% protein, 84% carbohydrate, 7% fat.
Source: USDA FoodData Central, FDC IDs 172421 (Legumes) and 169704 (Grains & bread), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.