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Seed vs Rice - In-Depth Nutrition Comparison

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Differences between Seed and Rice

  • Rice contains less Fiber, Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 136% higher.
  • Rice contains 63 times less Calcium than Seed. Seed contains 631mg of Calcium, while Rice contains 10mg.

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

Infographic

Seed vs Rice 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
Seed
7
:
1
Rice
Contains more Calcium +6210%
Contains more Iron +543.3%
Contains more Magnesium +2691.7%
Contains more Phosphorus +1900%
Contains more Potassium +1062.9%
Contains more Zinc +834.7%
Contains more Copper +1239.1%
Contains less Sodium -93.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +6210%
Contains more Iron +543.3%
Contains more Magnesium +2691.7%
Contains more Phosphorus +1900%
Contains more Potassium +1062.9%
Contains more Zinc +834.7%
Contains more Copper +1239.1%
Contains less Sodium -93.8%

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
Seed
6
:
5
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Contains more Folate +18.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Contains more Folate +18.4%

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.
Seed Rice
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Rice Opinion
Net carbs 7.72g 27.77g Rice
Protein 16.54g 2.69g Seed
Fats 30.74g 0.28g Seed
Carbs 42.12g 28.17g Seed
Calories 486kcal 130kcal Seed
Starch g g
Fructose g g
Sugar g 0.05g Seed
Fiber 34.4g 0.4g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 1.2mg Seed
Magnesium 335mg 12mg Seed
Phosphorus 860mg 43mg Seed
Potassium 407mg 35mg Seed
Sodium 16mg 1mg Rice
Zinc 4.58mg 0.49mg Seed
Copper 0.924mg 0.069mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.04mg Seed
Vitamin D IU 0IU Rice
Vitamin D µg 0µg Rice
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.163mg Seed
Vitamin B2 0.17mg 0.013mg Seed
Vitamin B3 8.83mg 1.476mg Seed
Vitamin B5 mg 0.39mg Rice
Vitamin B6 mg 0.093mg Rice
Folate 49µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.436mg 0.031mg Seed
Threonine 0.709mg 0.096mg Seed
Isoleucine 0.801mg 0.116mg Seed
Leucine 1.371mg 0.222mg Seed
Lysine 0.97mg 0.097mg Seed
Methionine 0.588mg 0.063mg Seed
Phenylalanine 1.016mg 0.144mg Seed
Valine 0.95mg 0.164mg Seed
Histidine 0.531mg 0.063mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Rice
Saturated Fat 3.33g 0.077g Rice
Monounsaturated Fat 2.309g 0.088g Seed
Polyunsaturated fat 23.665g 0.076g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Rice
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
35
Seed
13
Rice
Mineral Summary Score
195
Seed
14
Rice

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
99%
Seed
16%
Rice
Carbohydrates
42%
Seed
28%
Rice
Fats
142%
Seed
1%
Rice

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.253g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.