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  6. Wild rice raw vs. Sunflower seed

Wild rice raw vs. Sunflower seed — In-Depth Nutrition Comparison

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The main differences between Wild rice raw and Sunflower seed

  • Sunflower seed is richer than Wild rice raw in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Iron, Magnesium, Folate, Phosphorus, and Manganese.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.

Food types used in this article are Wild rice, raw and Seeds, sunflower seed kernels, dried.

Infographic

Wild rice raw vs Sunflower 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
2
:
8
Sunflower seed
Sunflower seed
Contains less Sodium -22.2%
Contains more Zinc +19.2%
Contains more Calcium +271.4%
Contains more Iron +167.9%
Contains more Magnesium +83.6%
Contains more Phosphorus +52.4%
Contains more Potassium +51.1%
Contains more Copper +243.5%
Contains more Manganese +46.7%
Contains more Selenium +1792.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -22.2%
Contains more Zinc +19.2%
Contains more Calcium +271.4%
Contains more Iron +167.9%
Contains more Magnesium +83.6%
Contains more Phosphorus +52.4%
Contains more Potassium +51.1%
Contains more Copper +243.5%
Contains more Manganese +46.7%
Contains more Selenium +1792.9%

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
1
:
9
Sunflower seed
Sunflower seed
Contains more Vitamin K +∞%
Contains more Vitamin A +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +244%
Contains more Folate +138.9%
Equal in Vitamin B5 - 1.13
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +244%
Contains more Folate +138.9%
Equal in Vitamin B5 - 1.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +274.5%
Contains more Water +64.1%
Contains more Protein +41.1%
Contains more Fats +4664.8%
Contains more Other +98%
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
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +274.5%
Contains more Water +64.1%
Contains more Protein +41.1%
Contains more Fats +4664.8%
Contains more Other +98%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +11552.8%
Contains more Polyunsaturated fat +3322.6%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +11552.8%
Contains more Polyunsaturated fat +3322.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
1
Sunflower seed
Sunflower seed
Contains more Sucrose +273.1%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sunflower seed
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +273.1%

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 Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Sunflower seed Opinion
Net carbs 68.7g 11.4g Wild rice raw
Protein 14.73g 20.78g Sunflower seed
Fats 1.08g 51.46g Sunflower seed
Carbs 74.9g 20g Wild rice raw
Calories 357kcal 584kcal Sunflower seed
Sugar 2.5g 2.62g Wild rice raw
Fiber 6.2g 8.6g Sunflower seed
Calcium 21mg 78mg Sunflower seed
Iron 1.96mg 5.25mg Sunflower seed
Magnesium 177mg 325mg Sunflower seed
Phosphorus 433mg 660mg Sunflower seed
Potassium 427mg 645mg Sunflower seed
Sodium 7mg 9mg Wild rice raw
Zinc 5.96mg 5mg Wild rice raw
Copper 0.524mg 1.8mg Sunflower seed
Manganese 1.329mg 1.95mg Sunflower seed
Selenium 2.8µg 53µg Sunflower seed
Vitamin A 19IU 50IU Sunflower seed
Vitamin A RAE 1µg 3µg Sunflower seed
Vitamin E 0.82mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.115mg 1.48mg Sunflower seed
Vitamin B2 0.262mg 0.355mg Sunflower seed
Vitamin B3 6.733mg 8.335mg Sunflower seed
Vitamin B5 1.074mg 1.13mg Sunflower seed
Vitamin B6 0.391mg 1.345mg Sunflower seed
Folate 95µg 227µg Sunflower seed
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg 0.348mg Sunflower seed
Threonine 0.469mg 0.928mg Sunflower seed
Isoleucine 0.618mg 1.139mg Sunflower seed
Leucine 1.018mg 1.659mg Sunflower seed
Lysine 0.629mg 0.937mg Sunflower seed
Methionine 0.438mg 0.494mg Sunflower seed
Phenylalanine 0.721mg 1.169mg Sunflower seed
Valine 0.858mg 1.315mg Sunflower seed
Histidine 0.384mg 0.632mg Sunflower seed
Saturated Fat 0.156g 4.455g Wild rice raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.159g 18.528g Sunflower seed
Polyunsaturated fat 0.676g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Sunflower 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
96%
Wild rice raw
207%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 4.299g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.