Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Rice bran oil
  5. Compare
  6. Rice bran oil vs. Sunflower seeds

Rice bran oil vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between rice bran oil and sunflower seeds

  • Rice bran oil has less vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, vitamin B3, and zinc than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin B1, 123% more than rice bran oil.
  • Rice bran oil has 4 times more saturated fat than sunflower seeds. While rice bran oil has 19.7g of saturated fat, sunflower seeds have only 4.455g.
  • The glycemic index of sunflower seeds is higher.

These are the specific foods used in this comparison Oil, rice bran and Seeds, sunflower seed kernels, dried.

Infographic

Rice bran oil 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 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7400%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~35.17mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice bran oil Sunflower seeds DV% diff.
Copper 1.8mg 200%
Vitamin B1 0mg 1.48mg 123%
Vitamin B6 0mg 1.345mg 103%
Selenium 0µg 53µg 96%
Phosphorus 0mg 660mg 94%
Manganese 1.95mg 85%
Polyunsaturated fat 35g 23.137g 79%
Magnesium 0mg 325mg 77%
Fats 100g 51.46g 75%
Saturated fat 19.7g 4.455g 69%
Iron 0.07mg 5.25mg 65%
Folate 0µg 227µg 57%
Monounsaturated fat 39.3g 18.528g 52%
Vitamin B3 0mg 8.335mg 52%
Zinc 0mg 5mg 45%
Protein 0g 20.78g 42%
Fiber 0g 8.6g 34%
Vitamin B2 0mg 0.355mg 27%
Vitamin B5 0mg 1.13mg 23%
Vitamin K 24.7µg 0µg 21%
Vitamin E 32.3mg 35.17mg 19%
Potassium 0mg 645mg 19%
Calories 884kcal 584kcal 15%
Choline 55.1mg 10%
Calcium 0mg 78mg 8%
Carbs 0g 20g 7%
Vitamin C 0mg 1.4mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Sodium 0mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0mg 0.348mg 0%
Threonine 0mg 0.928mg 0%
Isoleucine 0mg 1.139mg 0%
Leucine 0mg 1.659mg 0%
Lysine 0mg 0.937mg 0%
Methionine 0mg 0.494mg 0%
Phenylalanine 0mg 1.169mg 0%
Valine 0mg 1.315mg 0%
Histidine 0mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +94.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 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 more Mono. FatMonounsaturated fat +112.1%
Contains more Poly. FatPolyunsaturated fat +51.3%
Contains less Sat. FatSaturated fat -77.4%

People also compare

Rice bran oil
Rice bran oil vs Coconut oil
Coconut oil
Rice bran oil
Rice bran oil vs Olive oil
Olive oil
Rice bran oil
Rice bran oil vs Palm oil
Palm oil
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.