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  6. Wild rice raw vs. Sunflower seeds

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

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The main differences between wild rice raw and sunflower seeds

  • 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 have a lower glycemic index than wild rice raw.

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

Infographic

Wild rice raw vs Sunflower seeds 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
Contains more ZincZinc +19.2%
Contains less SodiumSodium -22.2%
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%

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 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +274.5%
Contains more WaterWater +64.1%
Contains more ProteinProtein +41.1%
Contains more FatsFats +4664.8%
Contains more OtherOther +98%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +11552.8%
Contains more Poly. FatPolyunsaturated fat +3322.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 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.
Wild rice raw Sunflower seeds
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 Wild rice raw Sunflower seeds Opinion
Calories 357kcal 584kcal Sunflower seeds
Protein 14.73g 20.78g Sunflower seeds
Fats 1.08g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 68.7g 11.4g Wild rice raw
Carbs 74.9g 20g Wild rice raw
Magnesium 177mg 325mg Sunflower seeds
Calcium 21mg 78mg Sunflower seeds
Potassium 427mg 645mg Sunflower seeds
Iron 1.96mg 5.25mg Sunflower seeds
Sugar 2.5g 2.62g Wild rice raw
Fiber 6.2g 8.6g Sunflower seeds
Copper 0.524mg 1.8mg Sunflower seeds
Zinc 5.96mg 5mg Wild rice raw
Phosphorus 433mg 660mg Sunflower seeds
Sodium 7mg 9mg Wild rice raw
Vitamin A 19IU 50IU Sunflower seeds
Vitamin A 1µg 3µg Sunflower seeds
Vitamin E 0.82mg 35.17mg Sunflower seeds
Manganese 1.329mg 1.95mg Sunflower seeds
Selenium 2.8µg 53µg Sunflower seeds
Vitamin B1 0.115mg 1.48mg Sunflower seeds
Vitamin B2 0.262mg 0.355mg Sunflower seeds
Vitamin B3 6.733mg 8.335mg Sunflower seeds
Vitamin B5 1.074mg 1.13mg Sunflower seeds
Vitamin B6 0.391mg 1.345mg Sunflower seeds
Vitamin K 1.9µg 0µg Wild rice raw
Folate 95µg 227µg Sunflower seeds
Choline 35mg 55.1mg Sunflower seeds
Saturated Fat 0.156g 4.455g Wild rice raw
Monounsaturated Fat 0.159g 18.528g Sunflower seeds
Polyunsaturated fat 0.676g 23.137g Sunflower seeds
Tryptophan 0.179mg 0.348mg Sunflower seeds
Threonine 0.469mg 0.928mg Sunflower seeds
Isoleucine 0.618mg 1.139mg Sunflower seeds
Leucine 1.018mg 1.659mg Sunflower seeds
Lysine 0.629mg 0.937mg Sunflower seeds
Methionine 0.438mg 0.494mg Sunflower seeds
Phenylalanine 0.721mg 1.169mg Sunflower seeds
Valine 0.858mg 1.315mg Sunflower seeds
Histidine 0.384mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

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

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.