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  6. Sunflower seeds vs. Arborio rice

Sunflower seeds vs. Arborio rice — In-Depth Nutrition Comparison

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How are Sunflower seeds and Arborio rice different?

  • Sunflower seeds have 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 seeds is 192% higher.
  • Sunflower seeds contain 41 times more Magnesium than Arborio rice. While Sunflower seeds contain 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 seeds vs Arborio 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +7700%
Contains more PotassiumPotassium +2380.8%
Contains more IronIron +259.6%
Contains more CopperCopper +2400%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +1900%
Contains more ManganeseManganese +446.2%
Contains more SeleniumSelenium +606.7%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +802.4%
Contains more Vitamin B2Vitamin B2 +2118.8%
Contains more Vitamin B3Vitamin B3 +458.3%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +2179.7%
Contains more FolateFolate +284.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +780.5%
Contains more FatsFats +26984.2%
Contains more OtherOther +1494.7%
Contains more CarbsCarbs +43.7%
Contains more WaterWater +1348.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated Fat +31844.8%
Contains more Poly. FatPolyunsaturated fat +46174%
Contains less Sat. FatSaturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds 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 seeds Arborio rice Opinion
Calories 584kcal 130kcal Sunflower seeds
Protein 20.78g 2.36g Sunflower seeds
Fats 51.46g 0.19g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 28.73g Arborio rice
Carbs 20g 28.73g Arborio rice
Magnesium 325mg 8mg Sunflower seeds
Calcium 78mg 1mg Sunflower seeds
Potassium 645mg 26mg Sunflower seeds
Iron 5.25mg 1.46mg Sunflower seeds
Sugar 2.62g Arborio rice
Fiber 8.6g Sunflower seeds
Copper 1.8mg 0.072mg Sunflower seeds
Zinc 5mg 0.4mg Sunflower seeds
Phosphorus 660mg 33mg Sunflower seeds
Sodium 9mg 0mg Arborio rice
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 0.357mg Sunflower seeds
Selenium 53µg 7.5µg Sunflower seeds
Vitamin B1 1.48mg 0.164mg Sunflower seeds
Vitamin B2 0.355mg 0.016mg Sunflower seeds
Vitamin B3 8.335mg 1.493mg Sunflower seeds
Vitamin B5 1.13mg 0.397mg Sunflower seeds
Vitamin B6 1.345mg 0.059mg Sunflower seeds
Folate 227µg 59µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 0.051g Arborio rice
Monounsaturated Fat 18.528g 0.058g Sunflower seeds
Polyunsaturated fat 23.137g 0.05g Sunflower seeds
Tryptophan 0.348mg 0.027mg Sunflower seeds
Threonine 0.928mg 0.084mg Sunflower seeds
Isoleucine 1.139mg 0.102mg Sunflower seeds
Leucine 1.659mg 0.195mg Sunflower seeds
Lysine 0.937mg 0.085mg Sunflower seeds
Methionine 0.494mg 0.056mg Sunflower seeds
Phenylalanine 1.169mg 0.126mg Sunflower seeds
Valine 1.315mg 0.144mg Sunflower seeds
Histidine 0.632mg 0.056mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
146%
Sunflower seeds
12%
Arborio rice
Minerals Daily Need Coverage Score
207%
Sunflower seeds
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - 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.