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Seed vs Brown rice - In-Depth Nutrition Comparison

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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
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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 Iron +1278.6%
Contains more Calcium +20933.3%
Contains more Potassium +373.3%
Contains more Magnesium +759%
Contains more Copper +771.7%
Contains more Zinc +545.1%
Contains more Phosphorus +735%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +1278.6%
Contains more Calcium +20933.3%
Contains more Potassium +373.3%
Contains more Magnesium +759%
Contains more Copper +771.7%
Contains more Zinc +545.1%
Contains more Phosphorus +735%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.1%
Contains more Vitamin B1 +248.3%
Contains more Vitamin B2 +146.4%
Contains more Vitamin B3 +244.8%
Contains more Folate +444.4%

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
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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.