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  6. Glutinous rice vs. Sunflower seeds

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

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Differences between glutinous rice and sunflower seeds

  • Glutinous rice contains less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Rice, white, glutinous, unenriched, cooked and Seeds, sunflower seed kernels, dried.

Infographic

Glutinous rice vs Sunflower seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 -44.4%
Contains more MagnesiumMagnesium +6400%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +6350%
Contains more IronIron +3650%
Contains more CopperCopper +3573.5%
Contains more ZincZinc +1119.5%
Contains more PhosphorusPhosphorus +8150%
Contains more ManganeseManganese +644.3%
Contains more SeleniumSelenium +846.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87825%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +2630.8%
Contains more Vitamin B3Vitamin B3 +2774.1%
Contains more Vitamin B5Vitamin B5 +425.6%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +22600%
Contains more CholineCholine +2523.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Sunflower seeds DV% diff.
Vitamin E 0.04mg 35.17mg 234%
Copper 0.049mg 1.8mg 195%
Polyunsaturated fat 0.069g 23.137g 154%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.026mg 1.345mg 101%
Phosphorus 8mg 660mg 93%
Selenium 5.6µg 53µg 86%
Fats 0.19g 51.46g 79%
Magnesium 5mg 325mg 76%
Manganese 0.262mg 1.95mg 73%
Iron 0.14mg 5.25mg 64%
Folate 1µg 227µg 57%
Vitamin B3 0.29mg 8.335mg 50%
Monounsaturated fat 0.07g 18.528g 46%
Zinc 0.41mg 5mg 42%
Protein 2.02g 20.78g 38%
Fiber 1g 8.6g 30%
Vitamin B2 0.013mg 0.355mg 26%
Calories 97kcal 584kcal 24%
Saturated fat 0.039g 4.455g 20%
Potassium 10mg 645mg 19%
Vitamin B5 0.215mg 1.13mg 18%
Choline 2.1mg 55.1mg 10%
Calcium 2mg 78mg 8%
Vitamin C 0mg 1.4mg 2%
Carbs 21.09g 20g 0%
Net carbs 20.09g 11.4g N/A
Sugar 0.05g 2.62g N/A
Sodium 5mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.023mg 0.348mg 0%
Threonine 0.072mg 0.928mg 0%
Isoleucine 0.087mg 1.139mg 0%
Leucine 0.167mg 1.659mg 0%
Lysine 0.073mg 0.937mg 0%
Methionine 0.047mg 0.494mg 0%
Phenylalanine 0.108mg 1.169mg 0%
Valine 0.123mg 1.315mg 0%
Histidine 0.047mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 WaterWater +1520.1%
Contains more ProteinProtein +928.7%
Contains more FatsFats +26984.2%
Contains more OtherOther +4228.6%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 -99.1%
Contains more Mono. FatMonounsaturated fat +26368.6%
Contains more Poly. FatPolyunsaturated fat +33431.9%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.