Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Rice pudding

Sunflower seeds vs. Rice pudding — In-Depth Nutrition Comparison

Compare

The main differences between sunflower seeds and rice pudding

  • Sunflower seeds are richer than rice pudding in copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, iron, folate, and vitamin B3.
  • Daily need coverage for copper for sunflower seeds is 198% higher.
  • Sunflower seeds contain 57 times more folate than rice pudding. Sunflower seeds contain 227µg of folate, while rice pudding contains 4µg.
  • Sunflower seeds have a lower glycemic index than rice pudding.

Food types used in this article are Seeds, sunflower seed kernels, dried and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Sunflower seeds vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +2400%
Contains more PotassiumPotassium +396.2%
Contains more IronIron +1318.9%
Contains more CopperCopper +9900%
Contains more ZincZinc +1215.8%
Contains more PhosphorusPhosphorus +658.6%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +3321.1%
Contains more SeleniumSelenium +2689.5%
Contains more CalciumCalcium +34.6%

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% 1% 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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1873.3%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B3Vitamin B3 +1781.5%
Contains more Vitamin B5Vitamin B5 +292.4%
Contains more Vitamin B6Vitamin B6 +3742.9%
Contains more FolateFolate +5575%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~µg

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +531.6%
Contains more FatsFats +3057.1%
Contains more OtherOther +260.7%
Contains more WaterWater +1452.4%
~equal in Carbs ~20.81g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +4101.4%
Contains more Poly. FatPolyunsaturated fat +38461.7%
Contains less Sat. FatSaturated fat -78.3%

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 Rice pudding
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sunflower seeds Rice pudding DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.018mg 198%
Polyunsaturated fat 23.137g 0.06g 154%
Vitamin B1 1.48mg 0.075mg 117%
Vitamin B6 1.345mg 0.035mg 101%
Selenium 53µg 1.9µg 93%
Manganese 1.95mg 0.057mg 82%
Phosphorus 660mg 87mg 82%
Fats 51.46g 1.63g 77%
Magnesium 325mg 13mg 74%
Iron 5.25mg 0.37mg 61%
Folate 227µg 4µg 56%
Vitamin B3 8.335mg 0.443mg 49%
Monounsaturated fat 18.528g 0.441g 45%
Zinc 5mg 0.38mg 42%
Protein 20.78g 3.29g 35%
Fiber 8.6g 0.1g 34%
Calories 584kcal 111kcal 24%
Vitamin B5 1.13mg 0.288mg 17%
Saturated fat 4.455g 0.967g 16%
Vitamin B2 0.355mg 0.141mg 16%
Potassium 645mg 130mg 15%
Choline 55.1mg 10%
Vitamin B12 0µg 0.24µg 10%
Vitamin A 3µg 46µg 5%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Sodium 9mg 109mg 4%
Calcium 78mg 105mg 3%
Cholesterol 0mg 6mg 2%
Vitamin C 1.4mg 0.7mg 1%
Carbs 20g 20.81g 0%
Net carbs 11.4g 20.71g N/A
Sugar 2.62g N/A
Tryptophan 0.348mg 0.039mg 0%
Threonine 0.928mg 0.126mg 0%
Isoleucine 1.139mg 0.169mg 0%
Leucine 1.659mg 0.273mg 0%
Lysine 0.937mg 0.221mg 0%
Methionine 0.494mg 0.07mg 0%
Phenylalanine 1.169mg 0.135mg 0%
Valine 1.315mg 0.187mg 0%
Histidine 0.632mg 0.075mg 0%
Omega-3 - EPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Rice pudding
Rice pudding vs Praline
Praline
Rice pudding
Rice pudding vs Icing
Icing
Rice pudding
Rice pudding vs Chocolate ice cream
Chocolate ice cream

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
11%
Rice pudding
Minerals Daily Need Coverage Score
207%
Sunflower seeds
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 39)
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?
Rice pudding
Rice pudding is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 3.488g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $1.6)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.