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Sunflower seed vs Arborio rice - In-Depth Nutrition Comparison

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How are Sunflower seed and Arborio rice different?

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Manganese, Iron, Vitamin B3, and Folate than Arborio rice.
  • Daily need coverage for Copper from Sunflower seed is 192% higher.
  • Sunflower seed contains 41 times more Magnesium than Arborio rice. While Sunflower seed contains 325mg of Magnesium, Arborio rice contains only 8mg.

Seeds, sunflower seed kernels, dried and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Sunflower seed vs Arborio 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 Calcium +7700%
Contains more Iron +259.6%
Contains more Magnesium +3962.5%
Contains more Phosphorus +1900%
Contains more Potassium +2380.8%
Contains more Zinc +1150%
Contains more Copper +2400%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +7700%
Contains more Iron +259.6%
Contains more Magnesium +3962.5%
Contains more Phosphorus +1900%
Contains more Potassium +2380.8%
Contains more Zinc +1150%
Contains more Copper +2400%
Contains less Sodium -100%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +2118.8%
Contains more Vitamin B3 +458.3%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +2179.7%
Contains more Folate +284.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +802.4%
Contains more Vitamin B2 +2118.8%
Contains more Vitamin B3 +458.3%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +2179.7%
Contains more Folate +284.7%

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.
Sunflower seed Arborio rice
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 Sunflower seed Arborio rice Opinion
Net carbs 11.4g 28.73g Arborio rice
Protein 20.78g 2.36g Sunflower seed
Fats 51.46g 0.19g Sunflower seed
Carbs 20g 28.73g Arborio rice
Calories 584kcal 130kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Arborio rice
Fiber 8.6g g Sunflower seed
Calcium 78mg 1mg Sunflower seed
Iron 5.25mg 1.46mg Sunflower seed
Magnesium 325mg 8mg Sunflower seed
Phosphorus 660mg 33mg Sunflower seed
Potassium 645mg 26mg Sunflower seed
Sodium 9mg 0mg Arborio rice
Zinc 5mg 0.4mg Sunflower seed
Copper 1.8mg 0.072mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.164mg Sunflower seed
Vitamin B2 0.355mg 0.016mg Sunflower seed
Vitamin B3 8.335mg 1.493mg Sunflower seed
Vitamin B5 1.13mg 0.397mg Sunflower seed
Vitamin B6 1.345mg 0.059mg Sunflower seed
Folate 227µg 59µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.027mg Sunflower seed
Threonine 0.928mg 0.084mg Sunflower seed
Isoleucine 1.139mg 0.102mg Sunflower seed
Leucine 1.659mg 0.195mg Sunflower seed
Lysine 0.937mg 0.085mg Sunflower seed
Methionine 0.494mg 0.056mg Sunflower seed
Phenylalanine 1.169mg 0.126mg Sunflower seed
Valine 1.315mg 0.144mg Sunflower seed
Histidine 0.632mg 0.056mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.051g Arborio rice
Monounsaturated Fat 18.528g 0.058g Sunflower seed
Polyunsaturated fat 23.137g 0.05g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Arborio 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
156
Sunflower seed
13
Arborio rice
Mineral Summary Score
191
Sunflower seed
14
Arborio 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
125%
Sunflower seed
14%
Arborio rice
Carbohydrates
20%
Sunflower seed
29%
Arborio rice
Fats
238%
Sunflower seed
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 4.404g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.