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  6. Seed vs. Wild rice raw

Seed vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Seed and Wild rice raw

  • Seed is richer than Wild rice raw in Fiber, Selenium, Iron, Calcium, Phosphorus, Manganese, Copper, Vitamin B1, and Magnesium.
  • Daily need coverage for Fiber from Seed is 113% higher.
  • Seed contains 30 times more Calcium than Wild rice raw. Seed contains 631mg of Calcium, while Wild rice raw contains 21mg.
  • Wild rice raw contains less Saturated Fat.

Food types used in this article are Seeds, chia seeds, dried and Wild rice, raw.

Infographic

Seed vs Wild rice raw 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
7
:
3
Wild rice raw
Wild rice raw
Contains more Calcium +2904.8%
Contains more Iron +293.9%
Contains more Magnesium +89.3%
Contains more Phosphorus +98.6%
Contains more Copper +76.3%
Contains more Manganese +104.9%
Contains more Selenium +1871.4%
Contains less Sodium -56.3%
Contains more Zinc +30.1%
Equal in Potassium - 427
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +2904.8%
Contains more Iron +293.9%
Contains more Magnesium +89.3%
Contains more Phosphorus +98.6%
Contains more Copper +76.3%
Contains more Manganese +104.9%
Contains more Selenium +1871.4%
Contains less Sodium -56.3%
Contains more Zinc +30.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
4
:
7
Wild rice raw
Wild rice raw
Contains more Vitamin A +184.2%
Contains more Vitamin C +∞%
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 Folate +93.9%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +184.2%
Contains more Vitamin C +∞%
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 Folate +93.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +12.3%
Contains more Fats +2746.3%
Contains more Other +213.7%
Contains more Carbs +77.8%
Contains more Water +33.8%
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 raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +12.3%
Contains more Fats +2746.3%
Contains more Other +213.7%
Contains more Carbs +77.8%
Contains more Water +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1352.2%
Contains more Polyunsaturated fat +3400.7%
Contains less Saturated Fat -95.3%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1352.2%
Contains more Polyunsaturated fat +3400.7%
Contains less Saturated Fat -95.3%

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 raw
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 raw Opinion
Net carbs 7.72g 68.7g Wild rice raw
Protein 16.54g 14.73g Seed
Fats 30.74g 1.08g Seed
Carbs 42.12g 74.9g Wild rice raw
Calories 486kcal 357kcal Seed
Sugar 2.5g Seed
Fiber 34.4g 6.2g Seed
Calcium 631mg 21mg Seed
Iron 7.72mg 1.96mg Seed
Magnesium 335mg 177mg Seed
Phosphorus 860mg 433mg Seed
Potassium 407mg 427mg Wild rice raw
Sodium 16mg 7mg Wild rice raw
Zinc 4.58mg 5.96mg Wild rice raw
Copper 0.924mg 0.524mg Seed
Manganese 2.723mg 1.329mg Seed
Selenium 55.2µg 2.8µg Seed
Vitamin A 54IU 19IU Seed
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.5mg 0.82mg Wild rice raw
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.115mg Seed
Vitamin B2 0.17mg 0.262mg Wild rice raw
Vitamin B3 8.83mg 6.733mg Seed
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg Wild rice raw
Folate 49µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.436mg 0.179mg Seed
Threonine 0.709mg 0.469mg Seed
Isoleucine 0.801mg 0.618mg Seed
Leucine 1.371mg 1.018mg Seed
Lysine 0.97mg 0.629mg Seed
Methionine 0.588mg 0.438mg Seed
Phenylalanine 1.016mg 0.721mg Seed
Valine 0.95mg 0.858mg Seed
Histidine 0.531mg 0.384mg Seed
Trans Fat 0.14g Wild rice raw
Saturated Fat 3.33g 0.156g Wild rice raw
Monounsaturated Fat 2.309g 0.159g Seed
Polyunsaturated fat 23.665g 0.676g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
221%
Seed
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 3.174g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.5g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.