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

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A recap on differences between Sunflower seed and Wild rice

  • Sunflower seed is higher than Wild rice in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Phosphorus, Manganese, Magnesium, Iron, and Folate.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Wild rice.
  • Sunflower seed contains 66 times more Selenium than Wild rice. While Sunflower seed contains 53µg of Selenium, Wild rice contains only 0.8µg.

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

Infographic

Sunflower 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +2500%
Contains more Iron +775%
Contains more Magnesium +915.6%
Contains more Phosphorus +704.9%
Contains more Potassium +538.6%
Contains more Zinc +273.1%
Contains more Copper +1387.6%
Contains more Manganese +591.5%
Contains more Selenium +6525%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +2500%
Contains more Iron +775%
Contains more Magnesium +915.6%
Contains more Phosphorus +704.9%
Contains more Potassium +538.6%
Contains more Zinc +273.1%
Contains more Copper +1387.6%
Contains more Manganese +591.5%
Contains more Selenium +6525%
Contains less Sodium -66.7%

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.
:
Contains more Vitamin A +1566.7%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2746.2%
Contains more Vitamin B2 +308%
Contains more Vitamin B3 +547.6%
Contains more Vitamin B5 +633.8%
Contains more Vitamin B6 +896.3%
Contains more Folate +773.1%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +1566.7%
Contains more Vitamin E +14554.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2746.2%
Contains more Vitamin B2 +308%
Contains more Vitamin B3 +547.6%
Contains more Vitamin B5 +633.8%
Contains more Vitamin B6 +896.3%
Contains more Folate +773.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +420.8%
Contains more Fats +15035.3%
Contains more Other +657.5%
Contains more Water +1463%
Equal in Carbs - 21.34
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +420.8%
Contains more Fats +15035.3%
Contains more Other +657.5%
Contains more Water +1463%
Equal in Carbs - 21.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +36956%
Contains more Polyunsaturated fat +10762.4%
Contains less Saturated Fat -98.9%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +36956%
Contains more Polyunsaturated fat +10762.4%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +657.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +657.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Wild rice
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 Sunflower seed Wild rice Opinion
Net carbs 11.4g 19.54g Wild rice
Protein 20.78g 3.99g Sunflower seed
Fats 51.46g 0.34g Sunflower seed
Carbs 20g 21.34g Wild rice
Calories 584kcal 101kcal Sunflower seed
Fructose 0.2g Wild rice
Sugar 2.62g 0.73g Wild rice
Fiber 8.6g 1.8g Sunflower seed
Calcium 78mg 3mg Sunflower seed
Iron 5.25mg 0.6mg Sunflower seed
Magnesium 325mg 32mg Sunflower seed
Phosphorus 660mg 82mg Sunflower seed
Potassium 645mg 101mg Sunflower seed
Sodium 9mg 3mg Wild rice
Zinc 5mg 1.34mg Sunflower seed
Copper 1.8mg 0.121mg Sunflower seed
Manganese 1.95mg 0.282mg Sunflower seed
Selenium 53µg 0.8µg Sunflower seed
Vitamin A 50IU 3IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.24mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.052mg Sunflower seed
Vitamin B2 0.355mg 0.087mg Sunflower seed
Vitamin B3 8.335mg 1.287mg Sunflower seed
Vitamin B5 1.13mg 0.154mg Sunflower seed
Vitamin B6 1.345mg 0.135mg Sunflower seed
Folate 227µg 26µg Sunflower seed
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.348mg 0.049mg Sunflower seed
Threonine 0.928mg 0.127mg Sunflower seed
Isoleucine 1.139mg 0.167mg Sunflower seed
Leucine 1.659mg 0.276mg Sunflower seed
Lysine 0.937mg 0.17mg Sunflower seed
Methionine 0.494mg 0.119mg Sunflower seed
Phenylalanine 1.169mg 0.195mg Sunflower seed
Valine 1.315mg 0.232mg Sunflower seed
Histidine 0.632mg 0.104mg Sunflower seed
Saturated Fat 4.455g 0.049g Wild rice
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.05g Sunflower seed
Polyunsaturated fat 23.137g 0.213g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
156%
Sunflower seed
10%
Wild rice
Minerals Daily Need Coverage Score
207%
Sunflower seed
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 1.89g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 4.406g)
Which food is cheaper?
Wild rice
Wild rice 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.