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  6. Sunflower oil vs. Wild rice raw

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

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Summary of differences between Sunflower oil and Wild rice raw

  • Sunflower oil has more Vitamin E , however, Wild rice raw is higher in Phosphorus, Copper, Manganese, Zinc, Magnesium, Vitamin B3, Vitamin B6, and Fiber.
  • Sunflower oil covers your daily need of Vitamin E 268% more than Wild rice raw.
  • Sunflower oil has 83 times more Saturated Fat than Wild rice raw. While Sunflower oil has 13g of Saturated Fat, Wild rice raw has only 0.156g.

These are the specific foods used in this comparison Oil, sunflower, linoleic, (partially hydrogenated) and Wild rice, raw.

Infographic

Sunflower oil 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.
Sunflower oil
Sunflower oil
1
:
9
Wild rice raw
Wild rice raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Sunflower oil
Sunflower oil
2
:
8
Wild rice raw
Wild rice raw
Contains more Vitamin E +4909.8%
Contains more Vitamin K +184.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
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 E +4909.8%
Contains more Vitamin K +184.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower oil
Sunflower oil
1
:
4
Wild rice raw
Wild rice raw
Contains more Fats +9159.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 Fats +9159.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower oil
Sunflower oil
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +28956.6%
Contains more Polyunsaturated fat +5284.6%
Contains less Saturated Fat -98.8%
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 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 +28956.6%
Contains more Polyunsaturated fat +5284.6%
Contains less Saturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Wild rice raw
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower oil Wild rice raw Opinion
Net carbs 0g 68.7g Wild rice raw
Protein 0g 14.73g Wild rice raw
Fats 100g 1.08g Sunflower oil
Carbs 0g 74.9g Wild rice raw
Calories 884kcal 357kcal Sunflower oil
Sugar 0g 2.5g Sunflower oil
Fiber 0g 6.2g Wild rice raw
Calcium 0mg 21mg Wild rice raw
Iron 0mg 1.96mg Wild rice raw
Magnesium 0mg 177mg Wild rice raw
Phosphorus 0mg 433mg Wild rice raw
Potassium 0mg 427mg Wild rice raw
Sodium 0mg 7mg Sunflower oil
Zinc 0mg 5.96mg Wild rice raw
Copper 0mg 0.524mg Wild rice raw
Manganese 0mg 1.329mg Wild rice raw
Selenium 0µg 2.8µg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 41.08mg 0.82mg Sunflower oil
Vitamin B1 0mg 0.115mg Wild rice raw
Vitamin B2 0mg 0.262mg Wild rice raw
Vitamin B3 0mg 6.733mg Wild rice raw
Vitamin B5 0mg 1.074mg Wild rice raw
Vitamin B6 0mg 0.391mg Wild rice raw
Folate 0µg 95µg Wild rice raw
Vitamin K 5.4µg 1.9µg Sunflower oil
Tryptophan 0mg 0.179mg Wild rice raw
Threonine 0mg 0.469mg Wild rice raw
Isoleucine 0mg 0.618mg Wild rice raw
Leucine 0mg 1.018mg Wild rice raw
Lysine 0mg 0.629mg Wild rice raw
Methionine 0mg 0.438mg Wild rice raw
Phenylalanine 0mg 0.721mg Wild rice raw
Valine 0mg 0.858mg Wild rice raw
Histidine 0mg 0.384mg Wild rice raw
Saturated Fat 13g 0.156g Wild rice raw
Monounsaturated Fat 46.2g 0.159g Sunflower oil
Polyunsaturated fat 36.4g 0.676g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil 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
70%
Sunflower oil
39%
Wild rice raw
Minerals Daily Need Coverage Score
0%
Sunflower oil
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 12.844g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.5)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 57)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.