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  6. Seed vs. Wild rice

Seed vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Seed and Wild rice

  • Seed is higher than Wild rice in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B1, and Vitamin B3.
  • Seed covers your daily Fiber needs 130% more than Wild rice.
  • Seed contains 210 times more Calcium than Wild rice. While Seed contains 631mg of Calcium, Wild rice contains only 3mg.

Food varieties used in this article are Seeds, chia seeds, dried and Wild rice, cooked.

Infographic

Seed vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
9
:
1
Wild rice
Wild rice
Contains more Calcium +20933.3%
Contains more Iron +1186.7%
Contains more Magnesium +946.9%
Contains more Phosphorus +948.8%
Contains more Potassium +303%
Contains more Zinc +241.8%
Contains more Copper +663.6%
Contains more Manganese +865.6%
Contains more Selenium +6800%
Contains less Sodium -81.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +20933.3%
Contains more Iron +1186.7%
Contains more Magnesium +946.9%
Contains more Phosphorus +948.8%
Contains more Potassium +303%
Contains more Zinc +241.8%
Contains more Copper +663.6%
Contains more Manganese +865.6%
Contains more Selenium +6800%
Contains less Sodium -81.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
7
:
4
Wild rice
Wild rice
Contains more Vitamin A +1700%
Contains more Vitamin E +108.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +586.1%
Contains more Folate +88.5%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +1700%
Contains more Vitamin E +108.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1092.3%
Contains more Vitamin B2 +95.4%
Contains more Vitamin B3 +586.1%
Contains more Folate +88.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Wild rice
Wild rice
Contains more Protein +314.5%
Contains more Fats +8941.2%
Contains more Carbs +97.4%
Contains more Other +1100%
Contains more Water +1174.7%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +314.5%
Contains more Fats +8941.2%
Contains more Carbs +97.4%
Contains more Other +1100%
Contains more Water +1174.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +4518%
Contains more Polyunsaturated fat +11010.3%
Contains less Saturated Fat -98.5%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +4518%
Contains more Polyunsaturated fat +11010.3%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Wild rice Opinion
Net carbs 7.72g 19.54g Wild rice
Protein 16.54g 3.99g Seed
Fats 30.74g 0.34g Seed
Carbs 42.12g 21.34g Seed
Calories 486kcal 101kcal Seed
Fructose 0.2g Wild rice
Sugar 0.73g Seed
Fiber 34.4g 1.8g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.6mg Seed
Magnesium 335mg 32mg Seed
Phosphorus 860mg 82mg Seed
Potassium 407mg 101mg Seed
Sodium 16mg 3mg Wild rice
Zinc 4.58mg 1.34mg Seed
Copper 0.924mg 0.121mg Seed
Manganese 2.723mg 0.282mg Seed
Selenium 55.2µg 0.8µg Seed
Vitamin A 54IU 3IU Seed
Vitamin E 0.5mg 0.24mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.052mg Seed
Vitamin B2 0.17mg 0.087mg Seed
Vitamin B3 8.83mg 1.287mg Seed
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg Wild rice
Folate 49µg 26µg Seed
Vitamin K 0.5µg Wild rice
Tryptophan 0.436mg 0.049mg Seed
Threonine 0.709mg 0.127mg Seed
Isoleucine 0.801mg 0.167mg Seed
Leucine 1.371mg 0.276mg Seed
Lysine 0.97mg 0.17mg Seed
Methionine 0.588mg 0.119mg Seed
Phenylalanine 1.016mg 0.195mg Seed
Valine 0.95mg 0.232mg Seed
Histidine 0.531mg 0.104mg Seed
Trans Fat 0.14g Wild rice
Saturated Fat 3.33g 0.049g Wild rice
Monounsaturated Fat 2.309g 0.05g Seed
Polyunsaturated fat 23.665g 0.213g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
10%
Wild rice
Minerals Daily Need Coverage Score
221%
Seed
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.281g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.