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  6. Rye vs. Sunflower seeds

Rye vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are Rye and Sunflower seeds different?

  • Rye is richer in Manganese, while Sunflower seeds are higher in Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Magnesium, Folate, Phosphorus, and Iron.
  • Sunflower seeds 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 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.
Rye
Rye
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 -77.8%
Contains more ManganeseManganese +32.2%
Contains more MagnesiumMagnesium +195.5%
Contains more CalciumCalcium +225%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +99.6%
Contains more CopperCopper +390.5%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +98.8%
Contains more SeleniumSelenium +281.3%

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.
Rye
Rye
2
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +354.5%
Contains more Vitamin EVitamin E +4037.6%
Contains more Vitamin B1Vitamin B1 +368.4%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B3Vitamin B3 +95.2%
Contains more Vitamin B6Vitamin B6 +357.5%
Contains more FolateFolate +497.4%
Contains more CholineCholine +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +279.3%
Contains more WaterWater +124.1%
Contains more ProteinProtein +101%
Contains more FatsFats +3057.1%
Contains more OtherOther +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -95.6%
Contains more Mono. FatMonounsaturated Fat +8807.7%
Contains more Poly. FatPolyunsaturated fat +2916.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +252.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Sunflower seeds
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 seeds Opinion
Calories 338kcal 584kcal Sunflower seeds
Protein 10.34g 20.78g Sunflower seeds
Fats 1.63g 51.46g Sunflower seeds
Vitamin C 0mg 1.4mg Sunflower seeds
Net carbs 60.76g 11.4g Rye
Carbs 75.86g 20g Rye
Magnesium 110mg 325mg Sunflower seeds
Calcium 24mg 78mg Sunflower seeds
Potassium 510mg 645mg Sunflower seeds
Iron 2.63mg 5.25mg Sunflower seeds
Sugar 0.98g 2.62g Rye
Fiber 15.1g 8.6g Rye
Copper 0.367mg 1.8mg Sunflower seeds
Zinc 2.65mg 5mg Sunflower seeds
Phosphorus 332mg 660mg Sunflower seeds
Sodium 2mg 9mg Rye
Vitamin A 11IU 50IU Sunflower seeds
Vitamin A 1µg 3µg Sunflower seeds
Vitamin E 0.85mg 35.17mg Sunflower seeds
Manganese 2.577mg 1.95mg Rye
Selenium 13.9µg 53µg Sunflower seeds
Vitamin B1 0.316mg 1.48mg Sunflower seeds
Vitamin B2 0.251mg 0.355mg Sunflower seeds
Vitamin B3 4.27mg 8.335mg Sunflower seeds
Vitamin B5 1.456mg 1.13mg Rye
Vitamin B6 0.294mg 1.345mg Sunflower seeds
Vitamin K 5.9µg 0µg Rye
Folate 38µg 227µg Sunflower seeds
Choline 30.4mg 55.1mg Sunflower seeds
Saturated Fat 0.197g 4.455g Rye
Monounsaturated Fat 0.208g 18.528g Sunflower seeds
Polyunsaturated fat 0.767g 23.137g Sunflower seeds
Tryptophan 0.108mg 0.348mg Sunflower seeds
Threonine 0.289mg 0.928mg Sunflower seeds
Isoleucine 0.208mg 1.139mg Sunflower seeds
Leucine 0.563mg 1.659mg Sunflower seeds
Lysine 0.286mg 0.937mg Sunflower seeds
Methionine 0.153mg 0.494mg Sunflower seeds
Phenylalanine 0.435mg 1.169mg Sunflower seeds
Valine 0.317mg 1.315mg Sunflower seeds
Histidine 0.189mg 0.632mg Sunflower seeds
Fructose 0.11g Rye
Omega-3 - EPA 0g 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Rye
146%
Sunflower seeds
Minerals Daily Need Coverage Score
98%
Rye
207%
Sunflower seeds

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.