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  6. Sunflower seeds vs. Brown rice

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

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Summary of differences between Sunflower seeds and Brown rice

  • Brown rice has less Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, and Manganese than Sunflower seeds.
  • Sunflower seeds covers your daily need of Vitamin E 233% more than Brown rice.
  • Sunflower seeds have 25 times more Folate than Brown rice. While Sunflower seeds have 227µg of Folate, Brown rice has only 9µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Rice, brown, long-grain, cooked.

Infographic

Sunflower seeds vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +650%
Contains more IronIron +837.5%
Contains more CopperCopper +1598.1%
Contains more ZincZinc +604.2%
Contains more PhosphorusPhosphorus +540.8%
Contains more ManganeseManganese +100.2%
Contains more SeleniumSelenium +813.8%
Contains less SodiumSodium -55.6%

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% 3% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20588.2%
Contains more Vitamin B1Vitamin B1 +731.5%
Contains more Vitamin B2Vitamin B2 +414.5%
Contains more Vitamin B3Vitamin B3 +225.5%
Contains more Vitamin B5Vitamin B5 +197.4%
Contains more Vitamin B6Vitamin B6 +993.5%
Contains more FolateFolate +2422.2%
Contains more CholineCholine +498.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +658.4%
Contains more FatsFats +5205.2%
Contains more OtherOther +588.6%
Contains more CarbsCarbs +27.9%
Contains more WaterWater +1385.6%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +4921.1%
Contains more Poly. FatPolyunsaturated fat +6221.6%
Contains less Sat. FatSaturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +941.7%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Brown rice Opinion
Calories 584kcal 123kcal Sunflower seeds
Protein 20.78g 2.74g Sunflower seeds
Fats 51.46g 0.97g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 23.98g Brown rice
Carbs 20g 25.58g Brown rice
Magnesium 325mg 39mg Sunflower seeds
Calcium 78mg 3mg Sunflower seeds
Potassium 645mg 86mg Sunflower seeds
Iron 5.25mg 0.56mg Sunflower seeds
Sugar 2.62g 0.24g Brown rice
Fiber 8.6g 1.6g Sunflower seeds
Copper 1.8mg 0.106mg Sunflower seeds
Zinc 5mg 0.71mg Sunflower seeds
Starch 24.79g Brown rice
Phosphorus 660mg 103mg Sunflower seeds
Sodium 9mg 4mg Brown rice
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.17mg Sunflower seeds
Manganese 1.95mg 0.974mg Sunflower seeds
Selenium 53µg 5.8µg Sunflower seeds
Vitamin B1 1.48mg 0.178mg Sunflower seeds
Vitamin B2 0.355mg 0.069mg Sunflower seeds
Vitamin B3 8.335mg 2.561mg Sunflower seeds
Vitamin B5 1.13mg 0.38mg Sunflower seeds
Vitamin B6 1.345mg 0.123mg Sunflower seeds
Vitamin K 0µg 0.2µg Brown rice
Folate 227µg 9µg Sunflower seeds
Choline 55.1mg 9.2mg Sunflower seeds
Saturated Fat 4.455g 0.26g Brown rice
Monounsaturated Fat 18.528g 0.369g Sunflower seeds
Polyunsaturated fat 23.137g 0.366g Sunflower seeds
Tryptophan 0.348mg 0.033mg Sunflower seeds
Threonine 0.928mg 0.095mg Sunflower seeds
Isoleucine 1.139mg 0.109mg Sunflower seeds
Leucine 1.659mg 0.214mg Sunflower seeds
Lysine 0.937mg 0.099mg Sunflower seeds
Methionine 0.494mg 0.058mg Sunflower seeds
Phenylalanine 1.169mg 0.133mg Sunflower seeds
Valine 1.315mg 0.151mg Sunflower seeds
Histidine 0.632mg 0.066mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
207%
Sunflower seeds
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 46)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 4.195g)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.