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  6. Wild rice vs. Lentil

Wild rice vs. Lentil — In-Depth Nutrition Comparison

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How are wild rice and lentil 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 has a lower glycemic index (29) than wild rice (57).

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Lentil
Lentil
9
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 +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 ~1.27mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Lentil
Lentil
7
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 EVitamin E +118.2%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +21.4%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Lentil
Lentil
3
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 +126.1%
Contains more FatsFats +11.8%
Contains more OtherOther +107.5%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 Poly. FatPolyunsaturated fat +21.7%
Contains more Mono. FatMonounsaturated fat +28%
~equal in Saturated fat ~0.053g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.