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, fats, magnesium, manganese, iron, and protein than arborio rice.
Daily need coverage for copper for sunflower seeds is 192% higher.
Sunflower seeds contain 271 times more fats than arborio rice. While sunflower seeds contain 51.46g of fats, arborio rice contains only 0.19g.
Sunflower seeds have a lower glycemic index (20) than arborio rice (69).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Arborio rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Arborio rice

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg		234%
Copper	1.8mg	0.072mg	192%
Polyunsaturated fat	23.137g	0.05g	154%
Vitamin B1	1.48mg	0.164mg	110%
Vitamin B6	1.345mg	0.059mg	99%
Phosphorus	660mg	33mg	90%
Selenium	53µg	7.5µg	83%
Fats	51.46g	0.19g	79%
Magnesium	325mg	8mg	75%
Manganese	1.95mg	0.357mg	69%
Iron	5.25mg	1.46mg	47%
Monounsaturated fat	18.528g	0.058g	46%
Vitamin B3	8.335mg	1.493mg	43%
Zinc	5mg	0.4mg	42%
Folate	227µg	59µg	42%
Protein	20.78g	2.36g	37%
Fiber	8.6g		34%
Vitamin B2	0.355mg	0.016mg	26%
Calories	584kcal	130kcal	23%
Saturated fat	4.455g	0.051g	20%
Potassium	645mg	26mg	18%
Vitamin B5	1.13mg	0.397mg	15%
Choline	55.1mg		10%
Calcium	78mg	1mg	8%
Carbs	20g	28.73g	3%
Vitamin C	1.4mg	0mg	2%
Protein per 100 calories	3.6g	1.8g	N/A
Calories per 10 g protein	281kcal	551kcal	N/A
Weight per 100 calories	17g	77g	N/A
Unsaturated / Saturated Fat ratio	9.4	2.1	N/A
Net carbs	11.4g	28.73g	N/A
Sugar	2.62g		N/A
Sodium	9mg	0mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.348mg	0.027mg	0%
Threonine	0.928mg	0.084mg	0%
Isoleucine	1.139mg	0.102mg	0%
Leucine	1.659mg	0.195mg	0%
Lysine	0.937mg	0.085mg	0%
Methionine	0.494mg	0.056mg	0%
Phenylalanine	1.169mg	0.126mg	0%
Valine	1.315mg	0.144mg	0%
Histidine	0.632mg	0.056mg	0%
Omega-3 (EPA)	0.014g		N/A