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  6. Sunflower seeds vs. Wild rice

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

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A recap on the differences between sunflower seeds and wild rice

  • Sunflower seeds are higher than wild rice in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 233% more than wild rice.
  • Sunflower seeds contain 66 times more selenium than wild rice. While sunflower seeds contain 53µg of selenium, wild rice contains only 0.8µg.
  • The glycemic index of sunflower seeds is lower.

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

Infographic

Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +915.6%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +538.6%
Contains more IronIron +775%
Contains more CopperCopper +1387.6%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +704.9%
Contains more ManganeseManganese +591.5%
Contains more SeleniumSelenium +6525%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14554.2%
Contains more Vitamin B1Vitamin B1 +2746.2%
Contains more Vitamin B2Vitamin B2 +308%
Contains more Vitamin B3Vitamin B3 +547.6%
Contains more Vitamin B5Vitamin B5 +633.8%
Contains more Vitamin B6Vitamin B6 +896.3%
Contains more FolateFolate +773.1%
Contains more CholineCholine +440.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Wild rice DV% diff.
Vitamin E 35.17mg 0.24mg 233%
Copper 1.8mg 0.121mg 187%
Polyunsaturated fat 23.137g 0.213g 153%
Vitamin B1 1.48mg 0.052mg 119%
Selenium 53µg 0.8µg 95%
Vitamin B6 1.345mg 0.135mg 93%
Phosphorus 660mg 82mg 83%
Fats 51.46g 0.34g 79%
Manganese 1.95mg 0.282mg 73%
Magnesium 325mg 32mg 70%
Iron 5.25mg 0.6mg 58%
Folate 227µg 26µg 50%
Monounsaturated fat 18.528g 0.05g 46%
Vitamin B3 8.335mg 1.287mg 44%
Protein 20.78g 3.99g 34%
Zinc 5mg 1.34mg 33%
Fiber 8.6g 1.8g 27%
Calories 584kcal 101kcal 24%
Vitamin B2 0.355mg 0.087mg 21%
Vitamin B5 1.13mg 0.154mg 20%
Saturated fat 4.455g 0.049g 20%
Potassium 645mg 101mg 16%
Calcium 78mg 3mg 8%
Choline 55.1mg 10.2mg 8%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 19.54g N/A
Carbs 20g 21.34g 0%
Sugar 2.62g 0.73g N/A
Sodium 9mg 3mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.5µg 0%
Tryptophan 0.348mg 0.049mg 0%
Threonine 0.928mg 0.127mg 0%
Isoleucine 1.139mg 0.167mg 0%
Leucine 1.659mg 0.276mg 0%
Lysine 0.937mg 0.17mg 0%
Methionine 0.494mg 0.119mg 0%
Phenylalanine 1.169mg 0.195mg 0%
Valine 1.315mg 0.232mg 0%
Histidine 0.632mg 0.104mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +420.8%
Contains more FatsFats +15035.3%
Contains more OtherOther +657.5%
Contains more WaterWater +1463%
~equal in Carbs ~21.34g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +657.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 seeds - 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.