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  6. Arborio rice vs. Sunflower seeds

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

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How are arborio rice and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, phosphorus, selenium, fats, magnesium, manganese, iron, and protein than arborio rice.
  • Daily need coverage for copper for sunflower seeds is 192% higher.
  • Sunflower seeds have a lower glycemic index (20) than arborio rice (69).

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

Infographic

Arborio rice vs Sunflower seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +7700%
Contains more PotassiumPotassium +2380.8%
Contains more IronIron +259.6%
Contains more CopperCopper +2400%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +446.2%
Contains more SeleniumSelenium +606.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +802.4%
Contains more Vitamin B2Vitamin B2 +2118.8%
Contains more Vitamin B3Vitamin B3 +458.3%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +2179.7%
Contains more FolateFolate +284.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.072mg 1.8mg 192%
Polyunsaturated fat 0.05g 23.137g 154%
Vitamin B1 0.164mg 1.48mg 110%
Vitamin B6 0.059mg 1.345mg 99%
Phosphorus 33mg 660mg 90%
Selenium 7.5µg 53µg 83%
Fats 0.19g 51.46g 79%
Magnesium 8mg 325mg 75%
Manganese 0.357mg 1.95mg 69%
Iron 1.46mg 5.25mg 47%
Monounsaturated fat 0.058g 18.528g 46%
Vitamin B3 1.493mg 8.335mg 43%
Zinc 0.4mg 5mg 42%
Folate 59µg 227µg 42%
Protein 2.36g 20.78g 37%
Fiber 8.6g 34%
Vitamin B2 0.016mg 0.355mg 26%
Calories 130kcal 584kcal 23%
Saturated fat 0.051g 4.455g 20%
Potassium 26mg 645mg 18%
Vitamin B5 0.397mg 1.13mg 15%
Choline 55.1mg 10%
Calcium 1mg 78mg 8%
Carbs 28.73g 20g 3%
Vitamin C 0mg 1.4mg 2%
Protein per 100 calories 1.8g 3.6g N/A
Calories per 10 g protein 551kcal 281kcal N/A
Weight per 100 calories 77g 17g N/A
Unsaturated / Saturated Fat ratio 2.1 9.4 N/A
Net carbs 28.73g 11.4g N/A
Sugar 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.027mg 0.348mg 0%
Threonine 0.084mg 0.928mg 0%
Isoleucine 0.102mg 1.139mg 0%
Leucine 0.195mg 1.659mg 0%
Lysine 0.085mg 0.937mg 0%
Methionine 0.056mg 0.494mg 0%
Phenylalanine 0.126mg 1.169mg 0%
Valine 0.144mg 1.315mg 0%
Histidine 0.056mg 0.632mg 0%
Omega-3 (EPA) 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 +43.7%
Contains more WaterWater +1348.8%
Contains more ProteinProtein +780.5%
Contains more FatsFats +26984.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -98.9%
Contains more Mono. FatMonounsaturated fat +31844.8%
Contains more Poly. FatPolyunsaturated fat +46174%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.