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  6. Rice vs. Sunflower seeds

Rice vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between rice and sunflower seeds

  • Rice contains less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, iron, and vitamin B3 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 rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Seeds, sunflower seed kernels, dried.

Infographic

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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 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 -88.9%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +1742.9%
Contains more IronIron +337.5%
Contains more CopperCopper +2508.7%
Contains more ZincZinc +920.4%
Contains more PhosphorusPhosphorus +1434.9%
Contains more ManganeseManganese +313.1%
Contains more SeleniumSelenium +606.7%

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.
Rice
Rice
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 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 +808%
Contains more Vitamin B2Vitamin B2 +2630.8%
Contains more Vitamin B3Vitamin B3 +464.7%
Contains more Vitamin B5Vitamin B5 +189.7%
Contains more Vitamin B6Vitamin B6 +1346.2%
Contains more FolateFolate +291.4%
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 Rice Sunflower seeds DV% diff.
Vitamin E 0.04mg 35.17mg 234%
Copper 0.069mg 1.8mg 192%
Polyunsaturated fat 0.076g 23.137g 154%
Vitamin B1 0.163mg 1.48mg 110%
Vitamin B6 0.093mg 1.345mg 96%
Phosphorus 43mg 660mg 88%
Selenium 7.5µg 53µg 83%
Fats 0.28g 51.46g 79%
Magnesium 12mg 325mg 75%
Manganese 0.472mg 1.95mg 64%
Iron 1.2mg 5.25mg 51%
Monounsaturated fat 0.088g 18.528g 46%
Vitamin B3 1.476mg 8.335mg 43%
Folate 58µg 227µg 42%
Zinc 0.49mg 5mg 41%
Protein 2.69g 20.78g 36%
Fiber 0.4g 8.6g 33%
Vitamin B2 0.013mg 0.355mg 26%
Calories 130kcal 584kcal 23%
Saturated fat 0.077g 4.455g 20%
Potassium 35mg 645mg 18%
Vitamin B5 0.39mg 1.13mg 15%
Choline 2.1mg 55.1mg 10%
Calcium 10mg 78mg 7%
Carbs 28.17g 20g 3%
Vitamin C 0mg 1.4mg 2%
Net carbs 27.77g 11.4g N/A
Sugar 0.05g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.031mg 0.348mg 0%
Threonine 0.096mg 0.928mg 0%
Isoleucine 0.116mg 1.139mg 0%
Leucine 0.222mg 1.659mg 0%
Lysine 0.097mg 0.937mg 0%
Methionine 0.063mg 0.494mg 0%
Phenylalanine 0.144mg 1.169mg 0%
Valine 0.164mg 1.315mg 0%
Histidine 0.063mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +40.9%
Contains more WaterWater +1346.9%
Contains more ProteinProtein +672.5%
Contains more FatsFats +18278.6%
Contains more OtherOther +621.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -98.3%
Contains more Mono. FatMonounsaturated fat +20954.5%
Contains more Poly. FatPolyunsaturated fat +30343.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.