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Sunflower seed vs Rice - In-Depth Nutrition Comparison

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Differences between Sunflower seed and Rice

  • Rice contains less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Manganese, Iron, and Vitamin B3 than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Rice contains 27 times less Magnesium than Sunflower seed. Sunflower seed contains 325mg of Magnesium, while Rice contains 12mg.

The food types used in this comparison are Seeds, sunflower seed kernels, dried and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Sunflower seed vs 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 +337.5%
Contains more Calcium +680%
Contains more Potassium +1742.9%
Contains more Magnesium +2608.3%
Contains more Copper +2508.7%
Contains more Zinc +920.4%
Contains more Phosphorus +1434.9%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +337.5%
Contains more Calcium +680%
Contains more Potassium +1742.9%
Contains more Magnesium +2608.3%
Contains more Copper +2508.7%
Contains more Zinc +920.4%
Contains more Phosphorus +1434.9%
Contains less Sodium -88.9%

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
:
0
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +87825%
Contains more Vitamin B1 +808%
Contains more Vitamin B2 +2630.8%
Contains more Vitamin B3 +464.7%
Contains more Vitamin B5 +189.7%
Contains more Vitamin B6 +1346.2%
Contains more Folate +291.4%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +87825%
Contains more Vitamin B1 +808%
Contains more Vitamin B2 +2630.8%
Contains more Vitamin B3 +464.7%
Contains more Vitamin B5 +189.7%
Contains more Vitamin B6 +1346.2%
Contains more Folate +291.4%

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 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 seed Rice Opinion
Calories 584kcal 130kcal Sunflower seed
Protein 20.78g 2.69g Sunflower seed
Fats 51.46g 0.28g Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Net carbs 11.4g 27.77g Rice
Carbs 20g 28.17g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.25mg 1.2mg Sunflower seed
Calcium 78mg 10mg Sunflower seed
Potassium 645mg 35mg Sunflower seed
Magnesium 325mg 12mg Sunflower seed
Sugar 2.62g 0.05g Rice
Fiber 8.6g 0.4g Sunflower seed
Copper 1.8mg 0.069mg Sunflower seed
Zinc 5mg 0.49mg Sunflower seed
Starch g g
Phosphorus 660mg 43mg Sunflower seed
Sodium 9mg 1mg Rice
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.04mg Sunflower seed
Vitamin D 0µg 0µg
Vitamin B1 1.48mg 0.163mg Sunflower seed
Vitamin B2 0.355mg 0.013mg Sunflower seed
Vitamin B3 8.335mg 1.476mg Sunflower seed
Vitamin B5 1.13mg 0.39mg Sunflower seed
Vitamin B6 1.345mg 0.093mg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Folate 227µg 58µg Sunflower seed
Trans Fat g g
Saturated Fat 4.455g 0.077g Rice
Monounsaturated Fat 18.528g 0.088g Sunflower seed
Polyunsaturated fat 23.137g 0.076g Sunflower seed
Tryptophan 0.348mg 0.031mg Sunflower seed
Threonine 0.928mg 0.096mg Sunflower seed
Isoleucine 1.139mg 0.116mg Sunflower seed
Leucine 1.659mg 0.222mg Sunflower seed
Lysine 0.937mg 0.097mg Sunflower seed
Methionine 0.494mg 0.063mg Sunflower seed
Phenylalanine 1.169mg 0.144mg Sunflower seed
Valine 1.315mg 0.164mg Sunflower seed
Histidine 0.632mg 0.063mg Sunflower seed
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Rice
Mineral Summary Score
191
Sunflower seed
14
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
16%
Rice
Carbohydrates
20%
Sunflower seed
28%
Rice
Fats
238%
Sunflower seed
1%
Rice

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 - 40)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.57g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 4.378g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.