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  6. Wild rice raw vs. Seed

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

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The main differences between Wild rice raw and Seed

  • 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.
  • Wild rice raw contains less Saturated Fat.

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

Infographic

Wild rice raw vs Seed 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.
Wild rice raw
Wild rice raw
3
:
7
Seed
Seed
Contains less Sodium -56.3%
Contains more Zinc +30.1%
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%
Equal in Potassium - 407
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -56.3%
Contains more Zinc +30.1%
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%
Equal in Potassium - 407

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.
Wild rice raw
Wild rice raw
7
:
4
Seed
Seed
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%
Contains more Folate +93.9%
Contains more Vitamin A +184.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%
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%
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%
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%
Contains more Folate +93.9%
Contains more Vitamin A +184.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Seed
Seed
Contains more Carbs +77.8%
Contains more Water +33.8%
Contains more Protein +12.3%
Contains more Fats +2746.3%
Contains more Other +213.7%
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
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
Contains more Carbs +77.8%
Contains more Water +33.8%
Contains more Protein +12.3%
Contains more Fats +2746.3%
Contains more Other +213.7%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Seed
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 Wild rice raw Seed Opinion
Net carbs 68.7g 7.72g Wild rice raw
Protein 14.73g 16.54g Seed
Fats 1.08g 30.74g Seed
Carbs 74.9g 42.12g Wild rice raw
Calories 357kcal 486kcal Seed
Sugar 2.5g Seed
Fiber 6.2g 34.4g Seed
Calcium 21mg 631mg Seed
Iron 1.96mg 7.72mg Seed
Magnesium 177mg 335mg Seed
Phosphorus 433mg 860mg Seed
Potassium 427mg 407mg Wild rice raw
Sodium 7mg 16mg Wild rice raw
Zinc 5.96mg 4.58mg Wild rice raw
Copper 0.524mg 0.924mg Seed
Manganese 1.329mg 2.723mg Seed
Selenium 2.8µg 55.2µg Seed
Vitamin A 19IU 54IU Seed
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg 0.5mg Wild rice raw
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.115mg 0.62mg Seed
Vitamin B2 0.262mg 0.17mg Wild rice raw
Vitamin B3 6.733mg 8.83mg Seed
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.391mg Wild rice raw
Folate 95µg 49µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.436mg Seed
Threonine 0.469mg 0.709mg Seed
Isoleucine 0.618mg 0.801mg Seed
Leucine 1.018mg 1.371mg Seed
Lysine 0.629mg 0.97mg Seed
Methionine 0.438mg 0.588mg Seed
Phenylalanine 0.721mg 1.016mg Seed
Valine 0.858mg 0.95mg Seed
Histidine 0.384mg 0.531mg Seed
Trans Fat 0.14g Wild rice raw
Saturated Fat 0.156g 3.33g Wild rice raw
Monounsaturated Fat 0.159g 2.309g Seed
Polyunsaturated fat 0.676g 23.665g 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
Wild rice raw Seed
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
39%
Wild rice raw
35%
Seed
Minerals Daily Need Coverage Score
96%
Wild rice raw
221%
Seed

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.