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  6. Wild rice raw vs. Lentil

Wild rice raw vs. Lentil — In-Depth Nutrition Comparison

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How are wild rice raw and lentil different?

  • Wild rice raw is richer in zinc, manganese, phosphorus, vitamin B3, magnesium, copper, vitamin B6, and vitamin B2, while lentil is higher in folate and iron.
  • Wild rice raw covers your daily need for zinc, 43% more than lentil.
  • Wild rice raw contains 6 times more vitamin B3 than lentil. Wild rice raw contains 6.733mg of vitamin B3, while lentil contains 1.06mg.
  • Wild rice raw has a higher glycemic index (57) than lentil (29).

Wild rice, raw and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Wild rice raw vs Lentil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Lentil
Lentil
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +391.7%
Contains more PotassiumPotassium +15.7%
Contains more CopperCopper +108.8%
Contains more ZincZinc +369.3%
Contains more PhosphorusPhosphorus +140.6%
Contains more ManganeseManganese +169%
Contains more IronIron +69.9%
Contains less SodiumSodium -71.4%
~equal in Calcium ~19mg
~equal in Selenium ~2.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Lentil
Lentil
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B2Vitamin B2 +258.9%
Contains more Vitamin B3Vitamin B3 +535.2%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more Vitamin B6Vitamin B6 +119.7%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47%
Contains more FolateFolate +90.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.7mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Lentil DV% diff.
Zinc 5.96mg 1.27mg 43%
Phosphorus 433mg 180mg 36%
Manganese 1.329mg 0.494mg 36%
Vitamin B3 6.733mg 1.06mg 35%
Magnesium 177mg 36mg 34%
Copper 0.524mg 0.251mg 30%
Folate 95µg 181µg 22%
Carbs 74.9g 20.13g 18%
Iron 1.96mg 3.33mg 17%
Vitamin B6 0.391mg 0.178mg 16%
Vitamin B2 0.262mg 0.073mg 15%
Calories 357kcal 116kcal 12%
Protein 14.73g 9.02g 11%
Vitamin B5 1.074mg 0.638mg 9%
Fiber 6.2g 7.9g 7%
Vitamin E 0.82mg 0.11mg 5%
Vitamin B1 0.115mg 0.169mg 5%
Polyunsaturated fat 0.676g 0.175g 3%
Potassium 427mg 369mg 2%
Vitamin C 0mg 1.5mg 2%
Fats 1.08g 0.38g 1%
Net carbs 68.7g 12.23g N/A
Calcium 21mg 19mg 0%
Sugar 2.5g 1.8g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.8µg 2.8µg 0%
Vitamin K 1.9µg 1.7µg 0%
Saturated fat 0.156g 0.053g 0%
Choline 35mg 32.7mg 0%
Monounsaturated fat 0.159g 0.064g 0%
Tryptophan 0.179mg 0.081mg 0%
Threonine 0.469mg 0.323mg 0%
Isoleucine 0.618mg 0.39mg 0%
Leucine 1.018mg 0.654mg 0%
Lysine 0.629mg 0.63mg 0%
Methionine 0.438mg 0.077mg 0%
Phenylalanine 0.721mg 0.445mg 0%
Valine 0.858mg 0.448mg 0%
Histidine 0.384mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +63.3%
Contains more FatsFats +184.2%
Contains more CarbsCarbs +272.1%
Contains more OtherOther +84.3%
Contains more WaterWater +797.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +148.4%
Contains more Poly. FatPolyunsaturated fat +286.3%
Contains less Sat. FatSaturated fat -66%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.