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

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 A +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin C +∞%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +163.2%
Contains more Vitamin E +4189%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Wild rice Opinion
Net carbs 11.4g 68.7g Wild rice
Protein 20.78g 14.73g Sunflower seed
Fats 51.46g 1.08g Sunflower seed
Carbs 20g 74.9g Wild rice
Calories 584kcal 357kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 2.5g Wild rice
Fiber 8.6g 6.2g Sunflower seed
Calcium 78mg 21mg Sunflower seed
Iron 5.25mg 1.96mg Sunflower seed
Magnesium 325mg 177mg Sunflower seed
Phosphorus 660mg 433mg Sunflower seed
Potassium 645mg 427mg Sunflower seed
Sodium 9mg 7mg Wild rice
Zinc 5mg 5.96mg Wild rice
Copper 1.8mg 0.524mg Sunflower seed
Vitamin A 50IU 19IU Sunflower seed
Vitamin E 35.17mg 0.82mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.115mg Sunflower seed
Vitamin B2 0.355mg 0.262mg Sunflower seed
Vitamin B3 8.335mg 6.733mg Sunflower seed
Vitamin B5 1.13mg 1.074mg Sunflower seed
Vitamin B6 1.345mg 0.391mg Sunflower seed
Folate 227µg 95µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.9µg Wild rice
Tryptophan 0.348mg 0.179mg Sunflower seed
Threonine 0.928mg 0.469mg Sunflower seed
Isoleucine 1.139mg 0.618mg Sunflower seed
Leucine 1.659mg 1.018mg Sunflower seed
Lysine 0.937mg 0.629mg Sunflower seed
Methionine 0.494mg 0.438mg Sunflower seed
Phenylalanine 1.169mg 0.721mg Sunflower seed
Valine 1.315mg 0.858mg Sunflower seed
Histidine 0.632mg 0.384mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.156g Wild rice
Monounsaturated Fat 18.528g 0.159g Sunflower seed
Polyunsaturated fat 23.137g 0.676g 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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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

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)

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.