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

Seed vs Brown rice - In-Depth Nutrition Comparison

Compare

Summary of differences between Seed and Brown rice

  • Brown rice has less Fiber, Phosphorus, Copper, Selenium, Iron, Manganese, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed covers your daily need of Fiber 131% more than Brown rice.
  • Seed has 210 times more Calcium than Brown rice. While Seed has 631mg of Calcium, Brown rice has only 3mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Rice, brown, long-grain, cooked.

Infographic

Seed vs Brown 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
Contains more Calcium +20933.3%
Contains more Iron +1278.6%
Contains more Magnesium +759%
Contains more Phosphorus +735%
Contains more Potassium +373.3%
Contains more Zinc +545.1%
Contains more Copper +771.7%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +20933.3%
Contains more Iron +1278.6%
Contains more Magnesium +759%
Contains more Phosphorus +735%
Contains more Potassium +373.3%
Contains more Zinc +545.1%
Contains more Copper +771.7%
Contains less Sodium -75%

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%

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 Brown 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 Brown rice Opinion
Net carbs 7.72g 23.98g Brown rice
Protein 16.54g 2.74g Seed
Fats 30.74g 0.97g Seed
Carbs 42.12g 25.58g Seed
Calories 486kcal 123kcal Seed
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Seed
Fiber 34.4g 1.6g Seed
Calcium 631mg 3mg Seed
Iron 7.72mg 0.56mg Seed
Magnesium 335mg 39mg Seed
Phosphorus 860mg 103mg Seed
Potassium 407mg 86mg Seed
Sodium 16mg 4mg Brown rice
Zinc 4.58mg 0.71mg Seed
Copper 0.924mg 0.106mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.17mg Seed
Vitamin D IU 0IU Brown rice
Vitamin D µg 0µg Brown rice
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.178mg Seed
Vitamin B2 0.17mg 0.069mg Seed
Vitamin B3 8.83mg 2.561mg Seed
Vitamin B5 mg 0.38mg Brown rice
Vitamin B6 mg 0.123mg Brown rice
Folate 49µg 9µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.436mg 0.033mg Seed
Threonine 0.709mg 0.095mg Seed
Isoleucine 0.801mg 0.109mg Seed
Leucine 1.371mg 0.214mg Seed
Lysine 0.97mg 0.099mg Seed
Methionine 0.588mg 0.058mg Seed
Phenylalanine 1.016mg 0.133mg Seed
Valine 0.95mg 0.151mg Seed
Histidine 0.531mg 0.066mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Brown rice
Saturated Fat 3.33g 0.26g Brown rice
Monounsaturated Fat 2.309g 0.369g Seed
Polyunsaturated fat 23.665g 0.366g Seed

Which food is preferable for your diet?

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

People also compare

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
14
Brown rice
Mineral Summary Score
195
Seed
20
Brown 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%
Brown rice
Carbohydrates
42%
Seed
26%
Brown rice
Fats
142%
Seed
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 51)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.07g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.