Wild Rice vs. Peanuts
Nutrition comparison of Cooked Wild Rice and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and peanuts:
- Both wild rice and peanuts are high in calories.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Wild rice has 5.7 times less sugar than peanut.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and peanuts are high in calories. Peanut has 481% more calories than wild rice - wild rice has 101 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to peanuts for protein. Wild rice has a macronutrient ratio of 15:82:3 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Peanuts | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 82% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and peanuts contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 367% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Wild rice has 5.7 times less sugar than peanut - wild rice has 0.73g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 510% more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and wild rice has 99% less saturated fat than peanut - wild rice has 0.05g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and wild rice are low in trans fat - peanut has 0.03g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin A
Wild rice and peanuts contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 19 times more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Wild rice and peanuts contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Peanuts | |
|---|---|---|
| Thiamin | 0.052 MG | 0.152 MG |
| Riboflavin | 0.087 MG | 0.197 MG |
| Niacin | 1.287 MG | 14.355 MG |
| Pantothenic acid | 0.154 MG | 1.011 MG |
| Vitamin B6 | 0.135 MG | 0.466 MG |
| Folate | 26 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 18 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 163% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 528% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Wild Rice | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.026 G |
| Total | 0.095 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Peanuts | |
|---|---|---|
| linoleic acid | 0.119 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.119 G | 9.719 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Wild Rice g
()
|
Daily Values (%) |
Peanuts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or peanuts contain more calories in 100 grams?Both wild rice and peanuts are high in calories. Peanut has 480% more calories than wild rice - wild rice has 101 calories in 100g and peanut has 587 calories.
Does wild rice or peanuts have more carbohydrates?
By weight, wild rice and peanuts contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does wild rice or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 530% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and peanut has 634mg of potassium.