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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
25%
Minerals Daily Need Coverage Score
96%
46%
Comparison summary
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)