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  6. Sunflower seed vs. Arborio rice

Sunflower seed vs. Arborio rice — In-Depth Nutrition Comparison

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How are Sunflower seed and Arborio rice different?

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Manganese, Iron, Vitamin B3, and Folate than Arborio rice.
  • Daily need coverage for Copper from Sunflower seed is 192% higher.
  • Sunflower seed contains 41 times more Magnesium than Arborio rice. While Sunflower seed contains 325mg of Magnesium, Arborio rice contains only 8mg.

Seeds, sunflower seed kernels, dried and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Sunflower seed vs Arborio 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.
Sunflower seed
Sunflower seed
9
:
1
Arborio rice
Arborio rice
Contains more Calcium +7700%
Contains more Iron +259.6%
Contains more Magnesium +3962.5%
Contains more Phosphorus +1900%
Contains more Potassium +2380.8%
Contains more Zinc +1150%
Contains more Copper +2400%
Contains more Manganese +446.2%
Contains more Selenium +606.7%
Contains less Sodium -100%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +7700%
Contains more Iron +259.6%
Contains more Magnesium +3962.5%
Contains more Phosphorus +1900%
Contains more Potassium +2380.8%
Contains more Zinc +1150%
Contains more Copper +2400%
Contains more Manganese +446.2%
Contains more Selenium +606.7%
Contains less Sodium -100%

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.
Sunflower seed
Sunflower seed
10
:
0
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +2118.8%
Contains more Vitamin B3 +458.3%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +2179.7%
Contains more Folate +284.7%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Arborio 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% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +2118.8%
Contains more Vitamin B3 +458.3%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +2179.7%
Contains more Folate +284.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Arborio rice
Arborio rice
Contains more Protein +780.5%
Contains more Fats +26984.2%
Contains more Other +1494.7%
Contains more Carbs +43.7%
Contains more Water +1348.8%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +780.5%
Contains more Fats +26984.2%
Contains more Other +1494.7%
Contains more Carbs +43.7%
Contains more Water +1348.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +31844.8%
Contains more Polyunsaturated fat +46174%
Contains less Saturated Fat -98.9%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +31844.8%
Contains more Polyunsaturated fat +46174%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Arborio rice Opinion
Net carbs 11.4g 28.73g Arborio rice
Protein 20.78g 2.36g Sunflower seed
Fats 51.46g 0.19g Sunflower seed
Carbs 20g 28.73g Arborio rice
Calories 584kcal 130kcal Sunflower seed
Sugar 2.62g Arborio rice
Fiber 8.6g Sunflower seed
Calcium 78mg 1mg Sunflower seed
Iron 5.25mg 1.46mg Sunflower seed
Magnesium 325mg 8mg Sunflower seed
Phosphorus 660mg 33mg Sunflower seed
Potassium 645mg 26mg Sunflower seed
Sodium 9mg 0mg Arborio rice
Zinc 5mg 0.4mg Sunflower seed
Copper 1.8mg 0.072mg Sunflower seed
Manganese 1.95mg 0.357mg Sunflower seed
Selenium 53µg 7.5µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.164mg Sunflower seed
Vitamin B2 0.355mg 0.016mg Sunflower seed
Vitamin B3 8.335mg 1.493mg Sunflower seed
Vitamin B5 1.13mg 0.397mg Sunflower seed
Vitamin B6 1.345mg 0.059mg Sunflower seed
Folate 227µg 59µg Sunflower seed
Tryptophan 0.348mg 0.027mg Sunflower seed
Threonine 0.928mg 0.084mg Sunflower seed
Isoleucine 1.139mg 0.102mg Sunflower seed
Leucine 1.659mg 0.195mg Sunflower seed
Lysine 0.937mg 0.085mg Sunflower seed
Methionine 0.494mg 0.056mg Sunflower seed
Phenylalanine 1.169mg 0.126mg Sunflower seed
Valine 1.315mg 0.144mg Sunflower seed
Histidine 0.632mg 0.056mg Sunflower seed
Saturated Fat 4.455g 0.051g Arborio rice
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.058g Sunflower seed
Polyunsaturated fat 23.137g 0.05g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Arborio 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
156%
Sunflower seed
13%
Arborio rice
Minerals Daily Need Coverage Score
207%
Sunflower seed
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 4.404g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.6)
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.