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  6. Sunflower seeds vs. Wild rice raw

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

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The main differences between Sunflower seeds and Wild rice raw

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

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

Infographic

Sunflower seeds 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +83.6%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +167.9%
Contains more CopperCopper +243.5%
Contains more PhosphorusPhosphorus +52.4%
Contains more ManganeseManganese +46.7%
Contains more SeleniumSelenium +1792.9%
Contains more ZincZinc +19.2%
Contains less SodiumSodium -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" 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% 3% 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% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +163.2%
Contains more Vitamin EVitamin E +4189%
Contains more Vitamin B1Vitamin B1 +1187%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B6Vitamin B6 +244%
Contains more FolateFolate +138.9%
Contains more CholineCholine +57.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +41.1%
Contains more FatsFats +4664.8%
Contains more OtherOther +98%
Contains more CarbsCarbs +274.5%
Contains more WaterWater +64.1%

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 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated Fat +11552.8%
Contains more Poly. FatPolyunsaturated fat +3322.6%
Contains less Sat. FatSaturated Fat -96.5%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +273.1%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Wild rice raw
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 seeds Wild rice raw Opinion
Calories 584kcal 357kcal Sunflower seeds
Protein 20.78g 14.73g Sunflower seeds
Fats 51.46g 1.08g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 68.7g Wild rice raw
Carbs 20g 74.9g Wild rice raw
Magnesium 325mg 177mg Sunflower seeds
Calcium 78mg 21mg Sunflower seeds
Potassium 645mg 427mg Sunflower seeds
Iron 5.25mg 1.96mg Sunflower seeds
Sugar 2.62g 2.5g Wild rice raw
Fiber 8.6g 6.2g Sunflower seeds
Copper 1.8mg 0.524mg Sunflower seeds
Zinc 5mg 5.96mg Wild rice raw
Phosphorus 660mg 433mg Sunflower seeds
Sodium 9mg 7mg Wild rice raw
Vitamin A 50IU 19IU Sunflower seeds
Vitamin A 3µg 1µg Sunflower seeds
Vitamin E 35.17mg 0.82mg Sunflower seeds
Manganese 1.95mg 1.329mg Sunflower seeds
Selenium 53µg 2.8µg Sunflower seeds
Vitamin B1 1.48mg 0.115mg Sunflower seeds
Vitamin B2 0.355mg 0.262mg Sunflower seeds
Vitamin B3 8.335mg 6.733mg Sunflower seeds
Vitamin B5 1.13mg 1.074mg Sunflower seeds
Vitamin B6 1.345mg 0.391mg Sunflower seeds
Vitamin K 0µg 1.9µg Wild rice raw
Folate 227µg 95µg Sunflower seeds
Choline 55.1mg 35mg Sunflower seeds
Saturated Fat 4.455g 0.156g Wild rice raw
Monounsaturated Fat 18.528g 0.159g Sunflower seeds
Polyunsaturated fat 23.137g 0.676g Sunflower seeds
Tryptophan 0.348mg 0.179mg Sunflower seeds
Threonine 0.928mg 0.469mg Sunflower seeds
Isoleucine 1.139mg 0.618mg Sunflower seeds
Leucine 1.659mg 1.018mg Sunflower seeds
Lysine 0.937mg 0.629mg Sunflower seeds
Methionine 0.494mg 0.438mg Sunflower seeds
Phenylalanine 1.169mg 0.721mg Sunflower seeds
Valine 1.315mg 0.858mg Sunflower seeds
Histidine 0.632mg 0.384mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
37%
Wild rice raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 4.299g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.