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 for 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.
Lentil has a lower glycemic index (29) than wild rice (57).

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

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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

Wild rice

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+533.3%
Contains more PotassiumPotassium	+265.3%
Contains more IronIron	+455%
Contains more CopperCopper	+107.4%
Contains more PhosphorusPhosphorus	+119.5%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+75.2%
Contains more SeleniumSelenium	+250%

~equal in Zinc ~1.34mg

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

Wild rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+225%
Contains more Vitamin B5Vitamin B5	+314.3%
Contains more Vitamin B6Vitamin B6	+31.9%
Contains more Vitamin KVitamin K	+240%
Contains more FolateFolate	+596.2%
Contains more CholineCholine	+220.6%

Contains more Vitamin EVitamin E	+118.2%
Contains more Vitamin B2Vitamin B2	+19.2%
Contains more Vitamin B3Vitamin B3	+21.4%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	26µg	39%
Iron	3.33mg	0.6mg	34%
Fiber	7.9g	1.8g	24%
Phosphorus	180mg	82mg	14%
Copper	0.251mg	0.121mg	14%
Vitamin B5	0.638mg	0.154mg	10%
Vitamin B1	0.169mg	0.052mg	10%
Protein	9.02g	3.99g	10%
Manganese	0.494mg	0.282mg	9%
Potassium	369mg	101mg	8%
Selenium	2.8µg	0.8µg	4%
Choline	32.7mg	10.2mg	4%
Vitamin B6	0.178mg	0.135mg	3%
Calcium	19mg	3mg	2%
Vitamin C	1.5mg	0mg	2%
Vitamin B3	1.06mg	1.287mg	1%
Vitamin K	1.7µg	0.5µg	1%
Calories	116kcal	101kcal	1%
Vitamin B2	0.073mg	0.087mg	1%
Vitamin E	0.11mg	0.24mg	1%
Zinc	1.27mg	1.34mg	1%
Magnesium	36mg	32mg	1%
Fats	0.38g	0.34g	0%
Carbs	20.13g	21.34g	0%
Net carbs	12.23g	19.54g	N/A
Sugar	1.8g	0.73g	N/A
Sodium	2mg	3mg	0%
Saturated fat	0.053g	0.049g	0%
Monounsaturated fat	0.064g	0.05g	0%
Polyunsaturated fat	0.175g	0.213g	0%
Tryptophan	0.081mg	0.049mg	0%
Threonine	0.323mg	0.127mg	0%
Isoleucine	0.39mg	0.167mg	0%
Leucine	0.654mg	0.276mg	0%
Lysine	0.63mg	0.17mg	0%
Methionine	0.077mg	0.119mg	0%
Phenylalanine	0.445mg	0.195mg	0%
Valine	0.448mg	0.232mg	0%
Histidine	0.254mg	0.104mg	0%
Fructose		0.2g	0%