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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, fats, magnesium, iron, and folate than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E 233% more than brown rice.
  • Sunflower seeds have 53 times more fats than brown rice. While sunflower seeds have 51.46g of fats, brown rice has only 0.97g.
  • The glycemic index of brown rice is higher.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.7% 0% 1% 703% 370% 82% 156% 68% 310% 0% 0% 170%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
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 Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Brown rice DV% diff.
Vitamin E 35.17mg 0.17mg 233%
Copper 1.8mg 0.106mg 188%
Polyunsaturated fat 23.137g 0.366g 152%
Vitamin B1 1.48mg 0.178mg 109%
Vitamin B6 1.345mg 0.123mg 94%
Selenium 53µg 5.8µg 86%
Phosphorus 660mg 103mg 80%
Fats 51.46g 0.97g 78%
Magnesium 325mg 39mg 68%
Iron 5.25mg 0.56mg 59%
Folate 227µg 9µg 55%
Monounsaturated fat 18.528g 0.369g 45%
Manganese 1.95mg 0.974mg 42%
Zinc 5mg 0.71mg 39%
Protein 20.78g 2.74g 36%
Vitamin B3 8.335mg 2.561mg 36%
Fiber 8.6g 1.6g 28%
Calories 584kcal 123kcal 23%
Vitamin B2 0.355mg 0.069mg 22%
Saturated fat 4.455g 0.26g 19%
Potassium 645mg 86mg 16%
Vitamin B5 1.13mg 0.38mg 15%
Starch 24.79g 10%
Calcium 78mg 3mg 8%
Choline 55.1mg 9.2mg 8%
Vitamin C 1.4mg 0mg 2%
Carbs 20g 25.58g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 3.6g 2.2g N/A
Calories per 10 g protein 281kcal 449kcal N/A
Weight per 100 calories 17g 81g N/A
Unsaturated / Saturated Fat ratio 9.4 2.8 N/A
Net carbs 11.4g 23.98g N/A
Sugar 2.62g 0.24g N/A
Sodium 9mg 4mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.348mg 0.033mg 0%
Threonine 0.928mg 0.095mg 0%
Isoleucine 1.139mg 0.109mg 0%
Leucine 1.659mg 0.214mg 0%
Lysine 0.937mg 0.099mg 0%
Methionine 0.494mg 0.058mg 0%
Phenylalanine 1.169mg 0.133mg 0%
Valine 1.315mg 0.151mg 0%
Histidine 0.632mg 0.066mg 0%
Omega-3 (EPA) 0.014g 0g N/A

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 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

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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.