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Sunflower seed vs Brown rice - In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Brown rice

  • Brown rice has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Iron, Folate, and Manganese than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Brown rice.
  • Sunflower seed has 25 times more Folate than Brown rice. While Sunflower seed has 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2500%
Contains more Iron +837.5%
Contains more Magnesium +733.3%
Contains more Phosphorus +540.8%
Contains more Potassium +650%
Contains more Zinc +604.2%
Contains more Copper +1598.1%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +2500%
Contains more Iron +837.5%
Contains more Magnesium +733.3%
Contains more Phosphorus +540.8%
Contains more Potassium +650%
Contains more Zinc +604.2%
Contains more Copper +1598.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +20588.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.5%
Contains more Vitamin B2 +414.5%
Contains more Vitamin B3 +225.5%
Contains more Vitamin B5 +197.4%
Contains more Vitamin B6 +993.5%
Contains more Folate +2422.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +20588.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +731.5%
Contains more Vitamin B2 +414.5%
Contains more Vitamin B3 +225.5%
Contains more Vitamin B5 +197.4%
Contains more Vitamin B6 +993.5%
Contains more Folate +2422.2%
Contains more Vitamin K +∞%

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 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 seed Brown rice Opinion
Net carbs 11.4g 23.98g Brown rice
Protein 20.78g 2.74g Sunflower seed
Fats 51.46g 0.97g Sunflower seed
Carbs 20g 25.58g Brown rice
Calories 584kcal 123kcal Sunflower seed
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 2.62g 0.24g Brown rice
Fiber 8.6g 1.6g Sunflower seed
Calcium 78mg 3mg Sunflower seed
Iron 5.25mg 0.56mg Sunflower seed
Magnesium 325mg 39mg Sunflower seed
Phosphorus 660mg 103mg Sunflower seed
Potassium 645mg 86mg Sunflower seed
Sodium 9mg 4mg Brown rice
Zinc 5mg 0.71mg Sunflower seed
Copper 1.8mg 0.106mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.178mg Sunflower seed
Vitamin B2 0.355mg 0.069mg Sunflower seed
Vitamin B3 8.335mg 2.561mg Sunflower seed
Vitamin B5 1.13mg 0.38mg Sunflower seed
Vitamin B6 1.345mg 0.123mg Sunflower seed
Folate 227µg 9µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.2µg Brown rice
Tryptophan 0.348mg 0.033mg Sunflower seed
Threonine 0.928mg 0.095mg Sunflower seed
Isoleucine 1.139mg 0.109mg Sunflower seed
Leucine 1.659mg 0.214mg Sunflower seed
Lysine 0.937mg 0.099mg Sunflower seed
Methionine 0.494mg 0.058mg Sunflower seed
Phenylalanine 1.169mg 0.133mg Sunflower seed
Valine 1.315mg 0.151mg Sunflower seed
Histidine 0.632mg 0.066mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.26g Brown rice
Monounsaturated Fat 18.528g 0.369g Sunflower seed
Polyunsaturated fat 23.137g 0.366g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14
Brown rice
Mineral Summary Score
191
Sunflower seed
20
Brown 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%
Brown rice
Carbohydrates
20%
Sunflower seed
26%
Brown rice
Fats
238%
Sunflower seed
4%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 46)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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

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. 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.