Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Seed vs Rice - In-Depth Nutrition Comparison

Compare

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
Copy 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 Iron +543.3%
Contains more Calcium +6210%
Contains more Potassium +1062.9%
Contains more Magnesium +2691.7%
Contains more Copper +1239.1%
Contains more Zinc +834.7%
Contains more Phosphorus +1900%
Contains less Sodium -93.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +543.3%
Contains more Calcium +6210%
Contains more Potassium +1062.9%
Contains more Magnesium +2691.7%
Contains more Copper +1239.1%
Contains more Zinc +834.7%
Contains more Phosphorus +1900%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Contains more Folate +18.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Contains more Folate +18.4%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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.

All nutrients comparison - raw data values

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

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.