Wild Rice vs. Sprouted Peas
Nutrition comparison of Cooked Wild Rice and Sprouted 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
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and sprouted peas:
- Both wild rice and sprouted peas are high in calories.
- Sprouted pea has more thiamin, niacin, pantothenic acid and folate.
- Sprouted pea has signficantly more Vitamin C than wild rice.
- Sprouted pea has signficantly more calcium than wild rice.
- Sprouted pea is a great source of iron and protein.
- Sprouted pea is an excellent source of potassium.
- Wild rice has signficantly more dietary fiber than sprouted pea.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and sprouted peas are high in calories. Sprouted pea has 23% more calories than wild rice - wild rice has 101 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to sprouted peas for fat. Wild rice has a macronutrient ratio of 15:82:3 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Sprouted Peas | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 82% | 72% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice and sprouted peas contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than sprouted pea - wild rice has 1.8g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Wild rice and sprouted peas contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 121% more protein than wild rice - wild rice has 4g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both wild rice and sprouted peas are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than wild rice - sprouted pea has 10.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Sprouted pea has more Vitamin A than wild rice - sprouted pea has 49.8ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and sprouted peas contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Wild rice and sprouted peas contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more thiamin, niacin, pantothenic acid and folate. Both wild rice and sprouted peas contain significant amounts of riboflavin and Vitamin B6.
| Wild Rice | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.052 MG | 0.225 MG |
| Riboflavin | 0.087 MG | 0.155 MG |
| Niacin | 1.287 MG | 3.088 MG |
| Pantothenic acid | 0.154 MG | 1.029 MG |
| Vitamin B6 | 0.135 MG | 0.265 MG |
| Folate | 26 UG | 144 UG |
Minerals
calcium
Sprouted pea has signficantly more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 277% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Sprouted pea is an excellent source of potassium and it has 277% more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.061 G |
| Total | 0.095 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, sprouted pea has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.119 G | 0.265 G |
| Total | 0.119 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Sprouted 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 sprouted peas contain more calories in 100 grams?Both wild rice and sprouted peas are high in calories. Sprouted pea has 20% more calories than wild rice - wild rice has 101 calories in 100g and sprouted pea has 124 calories.
Does wild rice or sprouted peas have more carbohydrates?
By weight, wild rice and sprouted peas contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does wild rice or sprouted peas contain more potassium?
Sprouted pea is a rich source of potassium and it has 280% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and sprouted pea has 381mg of potassium.