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Wild rice vs Lentil - In-Depth Nutrition Comparison

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How are Wild rice and Lentil different?

  • Wild rice 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 covers your daily need of Zinc 43% more than Lentil.
  • Wild rice contains 6 times more Vitamin B3 than Lentil. Wild rice contains 6.733mg of Vitamin B3, while Lentil contains 1.06mg.

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

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Wild rice vs Lentil infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Lentil
Contains more Calcium +10.5%
Contains more Potassium +15.7%
Contains more Magnesium +391.7%
Contains more Copper +108.8%
Contains more Zinc +369.3%
Contains more Phosphorus +140.6%
Contains more Iron +69.9%
Contains less Sodium -71.4%
Equal in Calcium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +10.5%
Contains more Potassium +15.7%
Contains more Magnesium +391.7%
Contains more Copper +108.8%
Contains more Zinc +369.3%
Contains more Phosphorus +140.6%
Contains more Iron +69.9%
Contains less Sodium -71.4%
Equal in Calcium - 19

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
:
3
Lentil
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Folate +90.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47%
Contains more Folate +90.5%

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
39
Wild rice
26
Lentil
Mineral Summary Score
96
Wild rice
48
Lentil

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
88%
Wild rice
54%
Lentil
Carbohydrates
75%
Wild rice
20%
Lentil
Fats
5%
Wild rice
2%
Lentil

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.
Wild rice Lentil
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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. Wild rice - 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.