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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 for 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.
  • Sunflower seeds have a lower glycemic index than wild rice raw.

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% 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
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 DV% diff.
Vitamin E 35.17mg 0.82mg 229%
Polyunsaturated fat 23.137g 0.676g 150%
Copper 1.8mg 0.524mg 142%
Vitamin B1 1.48mg 0.115mg 114%
Selenium 53µg 2.8µg 91%
Fats 51.46g 1.08g 78%
Vitamin B6 1.345mg 0.391mg 73%
Monounsaturated fat 18.528g 0.159g 46%
Iron 5.25mg 1.96mg 41%
Magnesium 325mg 177mg 35%
Folate 227µg 95µg 33%
Phosphorus 660mg 433mg 32%
Manganese 1.95mg 1.329mg 27%
Saturated fat 4.455g 0.156g 20%
Carbs 20g 74.9g 18%
Protein 20.78g 14.73g 12%
Calories 584kcal 357kcal 11%
Fiber 8.6g 6.2g 10%
Vitamin B3 8.335mg 6.733mg 10%
Zinc 5mg 5.96mg 9%
Vitamin B2 0.355mg 0.262mg 7%
Potassium 645mg 427mg 6%
Calcium 78mg 21mg 6%
Choline 55.1mg 35mg 4%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 1.9µg 2%
Vitamin B5 1.13mg 1.074mg 1%
Net carbs 11.4g 68.7g N/A
Sugar 2.62g 2.5g N/A
Sodium 9mg 7mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.348mg 0.179mg 0%
Threonine 0.928mg 0.469mg 0%
Isoleucine 1.139mg 0.618mg 0%
Leucine 1.659mg 1.018mg 0%
Lysine 0.937mg 0.629mg 0%
Methionine 0.494mg 0.438mg 0%
Phenylalanine 1.169mg 0.721mg 0%
Valine 1.315mg 0.858mg 0%
Histidine 0.632mg 0.384mg 0%
Omega-3 - EPA 0.014g 0g N/A

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.