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Seed vs Brown rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.24g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 39)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Brown rice
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
10
Brown rice
Mineral Summary Score
137
Seed
14
Brown rice

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
Seed
7
:
Contains more Iron +1278.6%
Contains more Calcium +20933.3%
Contains more Potassium +373.3%
Contains more Magnesium +759%
Contains more Copper +771.7%
Contains more Zinc +545.1%
Contains more Phosphorus +735%
Contains less Sodium -75%
Contains more Iron +1278.6%
Contains more Calcium +20933.3%
Contains more Potassium +373.3%
Contains more Magnesium +759%
Contains more Copper +771.7%
Contains more Zinc +545.1%
Contains more Phosphorus +735%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%

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 the food
Protein
99%
Seed
16%
Brown rice
Carbohydrates
42%
Seed
26%
Brown rice
Fats
142%
Seed
4%
Brown rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Brown rice Opinion
Calories 486 123 Seed
Protein 16.54 2.74 Seed
Fats 30.74 0.97 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 25.58 Seed
Cholesterol 0 0
Vitamin D 0 Brown rice
Iron 7.72 0.56 Seed
Calcium 631 3 Seed
Potassium 407 86 Seed
Magnesium 335 39 Seed
Sugars 0.24 Brown rice
Fiber 34.4 1.6 Seed
Copper 0.924 0.106 Seed
Zinc 4.58 0.71 Seed
Starch 24.79 Brown rice
Phosphorus 860 103 Seed
Sodium 16 4 Brown rice
Vitamin A 54 0 Seed
Vitamin E 0.5 0.17 Seed
Vitamin D 0 Brown rice
Vitamin B1 0.62 0.178 Seed
Vitamin B2 0.17 0.069 Seed
Vitamin B3 8.83 2.561 Seed
Vitamin B5 0.38 Brown rice
Vitamin B6 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folic acid (B9) 0 Brown rice
Trans Fat 0.14 0 Brown rice
Saturated Fat 3.33 0.26 Brown rice
Monounsaturated Fat 2.309 0.369 Seed
Polyunsaturated fat 23.665 0.366 Seed
Tryptophan 0.436 0.033 Seed
Threonine 0.709 0.095 Seed
Isoleucine 0.801 0.109 Seed
Leucine 1.371 0.214 Seed
Lysine 0.97 0.099 Seed
Methionine 0.588 0.058 Seed
Phenylalanine 1.016 0.133 Seed
Valine 0.95 0.151 Seed
Histidine 0.531 0.066 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.