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Seed vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.174g)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 2.5g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 41)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
23
Wild rice
Mineral Summary Score
137
Seed
67
Wild rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
Contains more Iron +293.9%
Contains more Calcium +2904.8%
Contains more Magnesium +89.3%
Contains more Copper +76.3%
Contains more Phosphorus +98.6%
Contains more Zinc +30.1%
Contains less Sodium -56.3%
Equal in Potassium - 427
Contains more Iron +293.9%
Contains more Calcium +2904.8%
Contains more Magnesium +89.3%
Contains more Copper +76.3%
Contains more Phosphorus +98.6%
Contains more Zinc +30.1%
Contains less Sodium -56.3%
Equal in Potassium - 427

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin A +184.2%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +184.2%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
88%
Wild rice
Carbohydrates
42%
Seed
75%
Wild rice
Fats
142%
Seed
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Wild rice Opinion
Calories 486 357 Seed
Protein 16.54 14.73 Seed
Fats 30.74 1.08 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 7.72 1.96 Seed
Calcium 631 21 Seed
Potassium 407 427 Wild rice
Magnesium 335 177 Seed
Sugars 2.5 Wild rice
Fiber 34.4 6.2 Seed
Copper 0.924 0.524 Seed
Zinc 4.58 5.96 Wild rice
Starch
Phosphorus 860 433 Seed
Sodium 16 7 Wild rice
Vitamin A 54 19 Seed
Vitamin E 0.5 0.82 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.62 0.115 Seed
Vitamin B2 0.17 0.262 Wild rice
Vitamin B3 8.83 6.733 Seed
Vitamin B5 1.074 Wild rice
Vitamin B6 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 Wild rice
Trans Fat 0.14 Wild rice
Saturated Fat 3.33 0.156 Wild rice
Monounsaturated Fat 2.309 0.159 Seed
Polyunsaturated fat 23.665 0.676 Seed
Tryptophan 0.436 0.179 Seed
Threonine 0.709 0.469 Seed
Isoleucine 0.801 0.618 Seed
Leucine 1.371 1.018 Seed
Lysine 0.97 0.629 Seed
Methionine 0.588 0.438 Seed
Phenylalanine 1.016 0.721 Seed
Valine 0.95 0.858 Seed
Histidine 0.531 0.384 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.