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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 for 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.
  • 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.

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% 1% 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Arborio rice 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%
Folate 227µg 59µg 42%
Zinc 5mg 0.4mg 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%
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

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%

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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.