Wild Rice vs. Lentils
Nutrition comparison of Cooked Wild Rice and Cooked Lentils
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
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and lentils:
- Both wild rice and lentils are high in calories.
- Lentil has more thiamin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and lentils are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to lentils for fat. Wild rice has a macronutrient ratio of 15:82:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Lentils | |
|---|---|---|
| Protein | 15% | 30% |
| Carbohydrates | 82% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and lentils contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 339% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Wild rice and lentils contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 126% more protein than wild rice - wild rice has 4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both wild rice and lentils are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than wild rice - lentil has 1.5mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Lentils and wild rice contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and lentils contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Wild rice and lentils contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate. Both wild rice and lentils contain significant amounts of riboflavin, niacin and Vitamin B6.
| Wild Rice | Lentils | |
|---|---|---|
| Thiamin | 0.052 MG | 0.169 MG |
| Riboflavin | 0.087 MG | 0.073 MG |
| Niacin | 1.287 MG | 1.06 MG |
| Pantothenic acid | 0.154 MG | 0.638 MG |
| Vitamin B6 | 0.135 MG | 0.178 MG |
| Folate | 26 UG | 181 UG |
Minerals
calcium
Lentil has 533% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 455% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 265% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and lentil has 369mg 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, both wild rice and lentils contain small amounts of beta-carotene.
| Wild Rice | Lentils | |
|---|---|---|
| beta-carotene | 2 UG | 5 UG |
| lutein + zeaxanthin | 64 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Wild Rice | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.037 G |
| Total | 0.095 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and lentils contain significant amounts of linoleic acid.
| Wild Rice | Lentils | |
|---|---|---|
| linoleic acid | 0.119 G | 0.137 G |
| Total | 0.119 G | 0.137 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 (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Both wild rice and lentils are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and lentil has 116 calories.
Does wild rice or lentils have more carbohydrates?
By weight, wild rice and lentils contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does wild rice or lentils contain more iron?
Lentil is an abundant source of iron and it has 460% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and lentil has 3.3mg of iron.
Does wild rice or lentils contain more potassium?
Lentil is a rich source of potassium and it has 270% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and lentil has 369mg of potassium.