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Sunflower seed vs Wild rice - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Wild rice

  • Sunflower seed is richer than Wild rice in Vitamin E , Copper, Vitamin B1, Selenium, Vitamin B6, Iron, Magnesium, Folate, Phosphorus, and Manganese.
  • Daily need coverage for Vitamin E from Sunflower seed is 229% higher.
  • Sunflower seed contains 19 times more Selenium than Wild rice. Sunflower seed contains 53µg of Selenium, while Wild rice contains 2.8µg.

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

Infographic

Sunflower 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
Contains more Iron +167.9%
Contains more Calcium +271.4%
Contains more Potassium +51.1%
Contains more Magnesium +83.6%
Contains more Copper +243.5%
Contains more Phosphorus +52.4%
Contains more Zinc +19.2%
Contains less Sodium -22.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +167.9%
Contains more Calcium +271.4%
Contains more Potassium +51.1%
Contains more Magnesium +83.6%
Contains more Copper +243.5%
Contains more Phosphorus +52.4%
Contains more Zinc +19.2%
Contains less Sodium -22.2%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +244%
Contains more Folate +138.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.074
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin B1 +1187%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B6 +244%
Contains more Folate +138.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 1.074

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
156
Sunflower seed
39
Wild rice
Mineral Summary Score
191
Sunflower 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
125%
Sunflower seed
88%
Wild rice
Carbohydrates
20%
Sunflower seed
75%
Wild rice
Fats
238%
Sunflower 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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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 is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 4.299g)
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)

All nutrients comparison - raw data values

Nutrient Sunflower seed Wild rice Opinion
Calories 584 357 Sunflower seed
Protein 20.78 14.73 Sunflower seed
Fats 51.46 1.08 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.96 Sunflower seed
Calcium 78 21 Sunflower seed
Potassium 645 427 Sunflower seed
Magnesium 325 177 Sunflower seed
Sugar 2.62 2.5 Wild rice
Fiber 8.6 6.2 Sunflower seed
Copper 1.8 0.524 Sunflower seed
Zinc 5 5.96 Wild rice
Starch
Phosphorus 660 433 Sunflower seed
Sodium 9 7 Wild rice
Vitamin A 50 19 Sunflower seed
Vitamin E 35.17 0.82 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.115 Sunflower seed
Vitamin B2 0.355 0.262 Sunflower seed
Vitamin B3 8.335 6.733 Sunflower seed
Vitamin B5 1.13 1.074 Sunflower seed
Vitamin B6 1.345 0.391 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 1.9 Wild rice
Folate 227 95 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.156 Wild rice
Monounsaturated Fat 18.528 0.159 Sunflower seed
Polyunsaturated fat 23.137 0.676 Sunflower seed
Tryptophan 0.348 0.179 Sunflower seed
Threonine 0.928 0.469 Sunflower seed
Isoleucine 1.139 0.618 Sunflower seed
Leucine 1.659 1.018 Sunflower seed
Lysine 0.937 0.629 Sunflower seed
Methionine 0.494 0.438 Sunflower seed
Phenylalanine 1.169 0.721 Sunflower seed
Valine 1.315 0.858 Sunflower seed
Histidine 0.632 0.384 Sunflower 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. 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/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.