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Seed vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Seed and Wild rice

  • Seed is richer than Wild rice 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. Seed contains 631mg of Calcium, while Wild rice contains 21mg.
  • Wild rice contains less Saturated Fat.

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

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Seed vs Wild rice infographic
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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
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 Folate +93.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 Folate +93.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
39
Wild rice
Mineral Summary Score
195
Seed
96
Wild rice

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 food.
Protein
99%
Seed
88%
Wild rice
Carbohydrates
42%
Seed
75%
Wild rice
Fats
142%
Seed
5%
Wild rice

Comparison summary table

Pay attention to 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 Sugar 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 for your diet?

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

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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 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.

All nutrients comparison - raw data values

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
Sugar 2.5 Seed
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
Folate 49 95 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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.