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Wild rice vs Seed - In-Depth Nutrition Comparison

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The main differences between Wild rice and Seed

  • Seed is richer than Wild rice in Fiber, Selenium, Iron, Calcium, Phosphorus, Manganese, Copper, Vitamin B1, and Magnesium.
  • Daily need coverage for Fiber from Seed is 113% higher.
  • Wild rice contains less Saturated Fat.

Food types used in this article are Wild rice, raw and Seeds, chia seeds, dried.

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Wild rice vs Seed 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
:
5
Seed
Contains more Zinc +30.1%
Contains less Sodium -56.3%
Contains more Iron +293.9%
Contains more Calcium +2904.8%
Contains more Magnesium +89.3%
Contains more Copper +76.3%
Contains more Phosphorus +98.6%
Equal in Potassium - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Zinc +30.1%
Contains less Sodium -56.3%
Contains more Iron +293.9%
Contains more Calcium +2904.8%
Contains more Magnesium +89.3%
Contains more Copper +76.3%
Contains more Phosphorus +98.6%
Equal in Potassium - 407

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
:
4
Seed
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%
Contains more Folate +93.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +184.2%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin E +64%
Contains more Vitamin B2 +54.1%
Contains more Folate +93.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +184.2%
Contains more Vitamin B1 +439.1%
Contains more Vitamin B3 +31.1%

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
39
Wild rice
35
Seed
Mineral Summary Score
96
Wild rice
195
Seed

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
88%
Wild rice
99%
Seed
Carbohydrates
75%
Wild rice
42%
Seed
Fats
5%
Wild rice
142%
Seed

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.
Wild rice Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Seed
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 contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.174g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Wild rice Seed Opinion
Calories 357 486 Seed
Protein 14.73 16.54 Seed
Fats 1.08 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 74.9 42.12 Wild rice
Cholesterol 0 0
Vitamin D 0 Wild rice
Iron 1.96 7.72 Seed
Calcium 21 631 Seed
Potassium 427 407 Wild rice
Magnesium 177 335 Seed
Sugar 2.5 Seed
Fiber 6.2 34.4 Seed
Copper 0.524 0.924 Seed
Zinc 5.96 4.58 Wild rice
Starch
Phosphorus 433 860 Seed
Sodium 7 16 Wild rice
Vitamin A 19 54 Seed
Vitamin E 0.82 0.5 Wild rice
Vitamin D 0 Wild rice
Vitamin B1 0.115 0.62 Seed
Vitamin B2 0.262 0.17 Wild rice
Vitamin B3 6.733 8.83 Seed
Vitamin B5 1.074 Wild rice
Vitamin B6 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 49 Wild rice
Trans Fat 0.14 Wild rice
Saturated Fat 0.156 3.33 Wild rice
Monounsaturated Fat 0.159 2.309 Seed
Polyunsaturated fat 0.676 23.665 Seed
Tryptophan 0.179 0.436 Seed
Threonine 0.469 0.709 Seed
Isoleucine 0.618 0.801 Seed
Leucine 1.018 1.371 Seed
Lysine 0.629 0.97 Seed
Methionine 0.438 0.588 Seed
Phenylalanine 0.721 1.016 Seed
Valine 0.858 0.95 Seed
Histidine 0.384 0.531 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.