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Lentil vs Wild rice - In-Depth Nutrition Comparison

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How are Lentil and Wild rice different?

  • Lentil is richer in Folate, and Iron, while Wild rice is higher in Zinc, Manganese, Phosphorus, Vitamin B3, Magnesium, Copper, Vitamin B6, and Vitamin B2.
  • Wild rice covers your daily need of Zinc 43% more than Lentil.
  • Lentil contains 2 times more Folate than Wild rice. Lentil contains 181µg of Folate, while Wild rice contains 95µg.

Lentils, mature seeds, cooked, boiled, without salt and Wild rice, raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +69.9%
Contains less Sodium -71.4%
Contains more Calcium +10.5%
Contains more Magnesium +391.7%
Contains more Phosphorus +140.6%
Contains more Potassium +15.7%
Contains more Zinc +369.3%
Contains more Copper +108.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Iron +69.9%
Contains less Sodium -71.4%
Contains more Calcium +10.5%
Contains more Magnesium +391.7%
Contains more Phosphorus +140.6%
Contains more Potassium +15.7%
Contains more Zinc +369.3%
Contains more Copper +108.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Folate +90.5%
Contains more Vitamin A +137.5%
Contains more Vitamin E +645.5%
Contains more Vitamin B2 +258.9%
Contains more Vitamin B3 +535.2%
Contains more Vitamin B5 +68.3%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +11.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Folate +90.5%
Contains more Vitamin A +137.5%
Contains more Vitamin E +645.5%
Contains more Vitamin B2 +258.9%
Contains more Vitamin B3 +535.2%
Contains more Vitamin B5 +68.3%
Contains more Vitamin B6 +119.7%
Contains more Vitamin K +11.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Wild rice
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Wild rice Opinion
Net carbs 12.23g 68.7g Wild rice
Protein 9.02g 14.73g Wild rice
Fats 0.38g 1.08g Wild rice
Carbs 20.13g 74.9g Wild rice
Calories 116kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar 1.8g 2.5g Lentil
Fiber 7.9g 6.2g Lentil
Calcium 19mg 21mg Wild rice
Iron 3.33mg 1.96mg Lentil
Magnesium 36mg 177mg Wild rice
Phosphorus 180mg 433mg Wild rice
Potassium 369mg 427mg Wild rice
Sodium 2mg 7mg Lentil
Zinc 1.27mg 5.96mg Wild rice
Copper 0.251mg 0.524mg Wild rice
Vitamin A 8IU 19IU Wild rice
Vitamin E 0.11mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.115mg Lentil
Vitamin B2 0.073mg 0.262mg Wild rice
Vitamin B3 1.06mg 6.733mg Wild rice
Vitamin B5 0.638mg 1.074mg Wild rice
Vitamin B6 0.178mg 0.391mg Wild rice
Folate 181µg 95µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.9µg Wild rice
Tryptophan 0.081mg 0.179mg Wild rice
Threonine 0.323mg 0.469mg Wild rice
Isoleucine 0.39mg 0.618mg Wild rice
Leucine 0.654mg 1.018mg Wild rice
Lysine 0.63mg 0.629mg Lentil
Methionine 0.077mg 0.438mg Wild rice
Phenylalanine 0.445mg 0.721mg Wild rice
Valine 0.448mg 0.858mg Wild rice
Histidine 0.254mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.053g 0.156g Lentil
Monounsaturated Fat 0.064g 0.159g Wild rice
Polyunsaturated fat 0.175g 0.676g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
39
Wild rice
Mineral Summary Score
48
Lentil
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
88%
Wild rice
Carbohydrates
20%
Lentil
75%
Wild rice
Fats
2%
Lentil
5%
Wild rice

Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.1)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169726/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.