Wild Rice vs. Peas
Nutrition comparison of Cooked Wild Rice and Peas
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
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and peas:
- Pea has more thiamin and folate.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
- Wild rice has 6.7 times less sugar than pea.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice and peas contain similar amounts of calories - wild rice has 101 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to peas for fat. Wild rice has a macronutrient ratio of 15:82:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Peas | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 32% less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 217% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Wild rice has 6.7 times less sugar than pea - wild rice has 0.73g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Wild rice and peas contain similar amounts of protein - wild rice has 4g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both wild rice and peas are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than wild rice - pea has 40mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than wild rice - pea has 38ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and peas contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 48 times more Vitamin K than wild rice - wild rice has 0.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin and folate. Both wild rice and peas contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Wild Rice | Peas | |
|---|---|---|
| Thiamin | 0.052 MG | 0.266 MG |
| Riboflavin | 0.087 MG | 0.132 MG |
| Niacin | 1.287 MG | 2.09 MG |
| Pantothenic acid | 0.154 MG | 0.104 MG |
| Vitamin B6 | 0.135 MG | 0.169 MG |
| Folate | 26 UG | 65 UG |
Minerals
calcium
Pea has 733% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 145% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 142% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wild Rice | Peas | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| lutein + zeaxanthin | 64 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than pea per 100 grams.
| Wild Rice | Peas | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.035 G |
| Total | 0.095 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and peas contain significant amounts of linoleic acid.
| Wild Rice | Peas | |
|---|---|---|
| linoleic acid | 0.119 G | 0.152 G |
| Total | 0.119 G | 0.152 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 (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 peas contain more calories in 100 grams?Wild rice and peas contain similar amounts of calories - wild rice has 101 calories in 100g and pea has 81 calories.
Does wild rice or peas have more carbohydrates?
By weight, pea has 30% fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and pea has 14.5g of carbohydrates.