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  6. Lentil vs. Wild rice

Lentil vs. Wild rice — In-Depth Nutrition Comparison

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How are Lentil and Wild rice different?

  • Lentil has more Folate, Iron, Fiber, Copper, Phosphorus, Vitamin B1, Vitamin B5, Manganese, and Potassium than Wild rice.
  • Daily need coverage for Folate from Lentil is 39% higher.
  • Lentil contains 6 times more Iron than Wild rice. While Lentil contains 3.33mg of Iron, Wild rice contains only 0.6mg.

Lentils, mature seeds, cooked, boiled, without salt and Wild rice, cooked are the varieties used in this article.

Infographic

Lentil vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
9
:
1
Wild rice
Wild rice
Contains more Calcium +533.3%
Contains more Iron +455%
Contains more Magnesium +12.5%
Contains more Phosphorus +119.5%
Contains more Potassium +265.3%
Contains less Sodium -33.3%
Contains more Copper +107.4%
Contains more Manganese +75.2%
Contains more Selenium +250%
Equal in Zinc - 1.34
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +533.3%
Contains more Iron +455%
Contains more Magnesium +12.5%
Contains more Phosphorus +119.5%
Contains more Potassium +265.3%
Contains less Sodium -33.3%
Contains more Copper +107.4%
Contains more Manganese +75.2%
Contains more Selenium +250%
Equal in Zinc - 1.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +31.9%
Contains more Folate +596.2%
Contains more Vitamin K +240%
Contains more Vitamin E +118.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +21.4%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +225%
Contains more Vitamin B5 +314.3%
Contains more Vitamin B6 +31.9%
Contains more Folate +596.2%
Contains more Vitamin K +240%
Contains more Vitamin E +118.2%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B3 +21.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Wild rice
Wild rice
Contains more Protein +126.1%
Contains more Fats +11.8%
Contains more Other +107.5%
Equal in Carbs - 21.34
Equal in Water - 73.93
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +126.1%
Contains more Fats +11.8%
Contains more Other +107.5%
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Wild rice
Wild rice
Contains more Monounsaturated Fat +28%
Contains more Polyunsaturated fat +21.7%
Equal in Saturated Fat - 0.049
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +28%
Contains more Polyunsaturated fat +21.7%
Equal in Saturated Fat - 0.049

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Wild rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Wild rice Opinion
Net carbs 12.23g 19.54g Wild rice
Protein 9.02g 3.99g Lentil
Fats 0.38g 0.34g Lentil
Carbs 20.13g 21.34g Wild rice
Calories 116kcal 101kcal Lentil
Fructose 0.2g Wild rice
Sugar 1.8g 0.73g Wild rice
Fiber 7.9g 1.8g Lentil
Calcium 19mg 3mg Lentil
Iron 3.33mg 0.6mg Lentil
Magnesium 36mg 32mg Lentil
Phosphorus 180mg 82mg Lentil
Potassium 369mg 101mg Lentil
Sodium 2mg 3mg Lentil
Zinc 1.27mg 1.34mg Wild rice
Copper 0.251mg 0.121mg Lentil
Manganese 0.494mg 0.282mg Lentil
Selenium 2.8µg 0.8µg Lentil
Vitamin A 8IU 3IU Lentil
Vitamin E 0.11mg 0.24mg Wild rice
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.052mg Lentil
Vitamin B2 0.073mg 0.087mg Wild rice
Vitamin B3 1.06mg 1.287mg Wild rice
Vitamin B5 0.638mg 0.154mg Lentil
Vitamin B6 0.178mg 0.135mg Lentil
Folate 181µg 26µg Lentil
Vitamin K 1.7µg 0.5µg Lentil
Tryptophan 0.081mg 0.049mg Lentil
Threonine 0.323mg 0.127mg Lentil
Isoleucine 0.39mg 0.167mg Lentil
Leucine 0.654mg 0.276mg Lentil
Lysine 0.63mg 0.17mg Lentil
Methionine 0.077mg 0.119mg Wild rice
Phenylalanine 0.445mg 0.195mg Lentil
Valine 0.448mg 0.232mg Lentil
Histidine 0.254mg 0.104mg Lentil
Saturated Fat 0.053g 0.049g Wild rice
Monounsaturated Fat 0.064g 0.05g Lentil
Polyunsaturated fat 0.175g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Lentil
10%
Wild rice
Minerals Daily Need Coverage Score
46%
Lentil
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.