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Rye vs Sunflower seed - In-Depth Nutrition Comparison

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How are Rye and Sunflower seed different?

  • Rye is richer in Manganese, while Sunflower seed is higher in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Magnesium, Folate, Phosphorus, and Iron.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Rye.

Rye grain and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Rye vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -77.8%
Contains more Calcium +225%
Contains more Iron +99.6%
Contains more Magnesium +195.5%
Contains more Phosphorus +98.8%
Contains more Potassium +26.5%
Contains more Zinc +88.7%
Contains more Copper +390.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -77.8%
Contains more Calcium +225%
Contains more Iron +99.6%
Contains more Magnesium +195.5%
Contains more Phosphorus +98.8%
Contains more Potassium +26.5%
Contains more Zinc +88.7%
Contains more Copper +390.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +368.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +357.5%
Contains more Folate +497.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +368.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +357.5%
Contains more Folate +497.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Sunflower seed
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 Rye Sunflower seed Opinion
Net carbs 60.76g 11.4g Rye
Protein 10.34g 20.78g Sunflower seed
Fats 1.63g 51.46g Sunflower seed
Carbs 75.86g 20g Rye
Calories 338kcal 584kcal Sunflower seed
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 2.62g Rye
Fiber 15.1g 8.6g Rye
Calcium 24mg 78mg Sunflower seed
Iron 2.63mg 5.25mg Sunflower seed
Magnesium 110mg 325mg Sunflower seed
Phosphorus 332mg 660mg Sunflower seed
Potassium 510mg 645mg Sunflower seed
Sodium 2mg 9mg Rye
Zinc 2.65mg 5mg Sunflower seed
Copper 0.367mg 1.8mg Sunflower seed
Vitamin A 11IU 50IU Sunflower seed
Vitamin E 0.85mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.316mg 1.48mg Sunflower seed
Vitamin B2 0.251mg 0.355mg Sunflower seed
Vitamin B3 4.27mg 8.335mg Sunflower seed
Vitamin B5 1.456mg 1.13mg Rye
Vitamin B6 0.294mg 1.345mg Sunflower seed
Folate 38µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 0µg Rye
Tryptophan 0.108mg 0.348mg Sunflower seed
Threonine 0.289mg 0.928mg Sunflower seed
Isoleucine 0.208mg 1.139mg Sunflower seed
Leucine 0.563mg 1.659mg Sunflower seed
Lysine 0.286mg 0.937mg Sunflower seed
Methionine 0.153mg 0.494mg Sunflower seed
Phenylalanine 0.435mg 1.169mg Sunflower seed
Valine 0.317mg 1.315mg Sunflower seed
Histidine 0.189mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.197g 4.455g Rye
Monounsaturated Fat 0.208g 18.528g Sunflower seed
Polyunsaturated fat 0.767g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
156
Sunflower seed
Mineral Summary Score
71
Rye
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
125%
Sunflower seed
Carbohydrates
76%
Rye
20%
Sunflower seed
Fats
8%
Rye
238%
Sunflower seed

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 - 14)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 4.258g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Sunflower seed - 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.