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  6. Seed vs. Brown rice

Seed vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between Seed and Brown rice

  • Brown rice has less Fiber, Phosphorus, Copper, Selenium, Iron, Manganese, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed covers your daily need of Fiber 131% more than Brown rice.
  • Seed has 210 times more Calcium than Brown rice. While Seed has 631mg of Calcium, Brown rice has only 3mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Rice, brown, long-grain, cooked.

Infographic

Seed vs Brown rice 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.
Seed
Seed
9
:
1
Brown rice
Brown rice
Contains more Calcium +20933.3%
Contains more Iron +1278.6%
Contains more Magnesium +759%
Contains more Phosphorus +735%
Contains more Potassium +373.3%
Contains more Zinc +545.1%
Contains more Copper +771.7%
Contains more Manganese +179.6%
Contains more Selenium +851.7%
Contains less Sodium -75%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +20933.3%
Contains more Iron +1278.6%
Contains more Magnesium +759%
Contains more Phosphorus +735%
Contains more Potassium +373.3%
Contains more Zinc +545.1%
Contains more Copper +771.7%
Contains more Manganese +179.6%
Contains more Selenium +851.7%
Contains less Sodium -75%

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.
Seed
Seed
7
:
4
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Brown rice
Brown rice
Contains more Protein +503.6%
Contains more Fats +3069.1%
Contains more Carbs +64.7%
Contains more Other +990.9%
Contains more Water +1111.6%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +503.6%
Contains more Fats +3069.1%
Contains more Carbs +64.7%
Contains more Other +990.9%
Contains more Water +1111.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +525.7%
Contains more Polyunsaturated fat +6365.8%
Contains less Saturated Fat -92.2%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +525.7%
Contains more Polyunsaturated fat +6365.8%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Brown rice
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Brown rice Opinion
Net carbs 7.72g 23.98g Brown rice
Protein 16.54g 2.74g Seed
Fats 30.74g 0.97g Seed
Carbs 42.12g 25.58g Seed
Calories 486kcal 123kcal Seed
Starch 24.79g Brown rice
Sugar 0.24g Seed
Fiber 34.4g 1.6g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.56mg Seed
Magnesium 335mg 39mg Seed
Phosphorus 860mg 103mg Seed
Potassium 407mg 86mg Seed
Sodium 16mg 4mg Brown rice
Zinc 4.58mg 0.71mg Seed
Copper 0.924mg 0.106mg Seed
Manganese 2.723mg 0.974mg Seed
Selenium 55.2µg 5.8µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.17mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.178mg Seed
Vitamin B2 0.17mg 0.069mg Seed
Vitamin B3 8.83mg 2.561mg Seed
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.123mg Brown rice
Folate 49µg 9µg Seed
Vitamin K 0.2µg Brown rice
Tryptophan 0.436mg 0.033mg Seed
Threonine 0.709mg 0.095mg Seed
Isoleucine 0.801mg 0.109mg Seed
Leucine 1.371mg 0.214mg Seed
Lysine 0.97mg 0.099mg Seed
Methionine 0.588mg 0.058mg Seed
Phenylalanine 1.016mg 0.133mg Seed
Valine 0.95mg 0.151mg Seed
Histidine 0.531mg 0.066mg Seed
Trans Fat 0.14g 0g Brown rice
Saturated Fat 3.33g 0.26g Brown rice
Monounsaturated Fat 2.309g 0.369g Seed
Polyunsaturated fat 23.665g 0.366g Seed
Omega-6 - Linoleic acid 5.835g 0.355g Seed
Omega-3 - ALA 17.83g 0.011g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
14%
Brown rice
Minerals Daily Need Coverage Score
221%
Seed
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 51)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.07g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.