Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Seed vs Wild rice - In-Depth Nutrition Comparison

Compare

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.

Infographic

Seed vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
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 less Sodium -56.3%
Contains more Zinc +30.1%
Equal in Potassium - 427
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
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%
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%
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%

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

All nutrients comparison - raw data values

Nutrient Seed Wild rice Opinion
Net carbs 7.72g 68.7g Wild rice
Protein 16.54g 14.73g Seed
Fats 30.74g 1.08g Seed
Carbs 42.12g 74.9g Wild rice
Calories 486kcal 357kcal Seed
Starch g g
Fructose g g
Sugar g 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
Sodium 16mg 7mg Wild rice
Zinc 4.58mg 5.96mg Wild rice
Copper 0.924mg 0.524mg Seed
Vitamin A 54IU 19IU Seed
Vitamin E 0.5mg 0.82mg Wild rice
Vitamin D IU 0IU Wild rice
Vitamin D µg 0µg Wild rice
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.115mg Seed
Vitamin B2 0.17mg 0.262mg Wild rice
Vitamin B3 8.83mg 6.733mg Seed
Vitamin B5 mg 1.074mg Wild rice
Vitamin B6 mg 0.391mg Wild rice
Folate 49µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Wild rice
Saturated Fat 3.33g 0.156g Wild rice
Monounsaturated Fat 2.309g 0.159g Seed
Polyunsaturated fat 23.665g 0.676g Seed

Which food is preferable for your diet?

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

People also compare

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

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.

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.