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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
:
1
Rice
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
125%
Sunflower seed
16%
Rice
Carbohydrates
20%
Sunflower seed
28%
Rice
Fats
238%
Sunflower seed
1%
Rice

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Rice
Rice contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sunflower seed Rice Opinion
Calories 584 130 Sunflower seed
Protein 20.78 2.69 Sunflower seed
Fats 51.46 0.28 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 1.2 Sunflower seed
Calcium 78 10 Sunflower seed
Potassium 645 35 Sunflower seed
Magnesium 325 12 Sunflower seed
Sugars 2.62 0.05 Rice
Fiber 8.6 0.4 Sunflower seed
Copper 1.8 0.069 Sunflower seed
Zinc 5 0.49 Sunflower seed
Starch
Phosphorus 660 43 Sunflower seed
Sodium 9 1 Rice
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.04 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.163 Sunflower seed
Vitamin B2 0.355 0.013 Sunflower seed
Vitamin B3 8.335 1.476 Sunflower seed
Vitamin B5 1.13 0.39 Sunflower seed
Vitamin B6 1.345 0.093 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folate 227 58 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.077 Rice
Monounsaturated Fat 18.528 0.088 Sunflower seed
Polyunsaturated fat 23.137 0.076 Sunflower seed
Tryptophan 0.348 0.031 Sunflower seed
Threonine 0.928 0.096 Sunflower seed
Isoleucine 1.139 0.116 Sunflower seed
Leucine 1.659 0.222 Sunflower seed
Lysine 0.937 0.097 Sunflower seed
Methionine 0.494 0.063 Sunflower seed
Phenylalanine 1.169 0.144 Sunflower seed
Valine 1.315 0.164 Sunflower seed
Histidine 0.632 0.063 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 of 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.