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.
Detailed nutritional comparison of wild rice and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Peas src

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.

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Peas (Peas, green, raw) .

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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.

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