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  6. Sunflower seeds vs. Glutinous rice

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

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Differences between sunflower seeds and glutinous rice

  • Glutinous rice contains less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Glutinous rice contains 227 times less folate than sunflower seeds. Sunflower seeds contain 227µg of folate, while glutinous rice contains 1µg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Rice, white, glutinous, unenriched, cooked.

Infographic

Sunflower seeds vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +6400%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +6350%
Contains more IronIron +3650%
Contains more CopperCopper +3573.5%
Contains more ZincZinc +1119.5%
Contains more PhosphorusPhosphorus +8150%
Contains more ManganeseManganese +644.3%
Contains more SeleniumSelenium +846.4%
Contains less SodiumSodium -44.4%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87825%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +2630.8%
Contains more Vitamin B3Vitamin B3 +2774.1%
Contains more Vitamin B5Vitamin B5 +425.6%
Contains more Vitamin B6Vitamin B6 +5073.1%
Contains more FolateFolate +22600%
Contains more CholineCholine +2523.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +928.7%
Contains more FatsFats +26984.2%
Contains more OtherOther +4228.6%
Contains more WaterWater +1520.1%
~equal in Carbs ~21.09g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +26368.6%
Contains more Poly. FatPolyunsaturated fat +33431.9%
Contains less Sat. FatSaturated fat -99.1%

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 Glutinous 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 Glutinous rice DV% diff.
Vitamin E 35.17mg 0.04mg 234%
Copper 1.8mg 0.049mg 195%
Polyunsaturated fat 23.137g 0.069g 154%
Vitamin B1 1.48mg 0.02mg 122%
Vitamin B6 1.345mg 0.026mg 101%
Phosphorus 660mg 8mg 93%
Selenium 53µg 5.6µg 86%
Fats 51.46g 0.19g 79%
Magnesium 325mg 5mg 76%
Manganese 1.95mg 0.262mg 73%
Iron 5.25mg 0.14mg 64%
Folate 227µg 1µg 57%
Vitamin B3 8.335mg 0.29mg 50%
Monounsaturated fat 18.528g 0.07g 46%
Zinc 5mg 0.41mg 42%
Protein 20.78g 2.02g 38%
Fiber 8.6g 1g 30%
Vitamin B2 0.355mg 0.013mg 26%
Calories 584kcal 97kcal 24%
Saturated fat 4.455g 0.039g 20%
Potassium 645mg 10mg 19%
Vitamin B5 1.13mg 0.215mg 18%
Choline 55.1mg 2.1mg 10%
Calcium 78mg 2mg 8%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 21.09g 0%
Net carbs 11.4g 20.09g N/A
Sugar 2.62g 0.05g N/A
Sodium 9mg 5mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.023mg 0%
Threonine 0.928mg 0.072mg 0%
Isoleucine 1.139mg 0.087mg 0%
Leucine 1.659mg 0.167mg 0%
Lysine 0.937mg 0.073mg 0%
Methionine 0.494mg 0.047mg 0%
Phenylalanine 1.169mg 0.108mg 0%
Valine 1.315mg 0.123mg 0%
Histidine 0.632mg 0.047mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Glutinous 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
3%
Glutinous rice
Minerals Daily Need Coverage Score
207%
Sunflower seeds
11%
Glutinous 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 - 78)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 4.416g)
Which food is cheaper?
Glutinous rice
Glutinous 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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.