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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.

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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 Iron +259.6%
Contains more Calcium +7700%
Contains more Potassium +2380.8%
Contains more Magnesium +3962.5%
Contains more Copper +2400%
Contains more Zinc +1150%
Contains more Phosphorus +1900%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +259.6%
Contains more Calcium +7700%
Contains more Potassium +2380.8%
Contains more Magnesium +3962.5%
Contains more Copper +2400%
Contains more Zinc +1150%
Contains more Phosphorus +1900%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Arborio 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 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)

All nutrients comparison - raw data values

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

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.