Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Sunflower seed vs Rye - In-Depth Nutrition Comparison

Compare

How are Sunflower seed and Rye different?

  • Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Magnesium, Folate, Phosphorus, and Iron, while Rye is higher in Manganese.
  • Sunflower seed covers your daily need of Vitamin E 229% more than Rye.
  • Sunflower seed contains 6 times more Folate than Rye. Sunflower seed contains 227µg of Folate, while Rye contains 38µg.

Seeds, sunflower seed kernels, dried and Rye grain types were used in this article.

Infographic

Sunflower seed vs Rye infographic
Copy 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
:
1
Rye
Contains more Iron +99.6%
Contains more Calcium +225%
Contains more Potassium +26.5%
Contains more Magnesium +195.5%
Contains more Copper +390.5%
Contains more Zinc +88.7%
Contains more Phosphorus +98.8%
Contains less Sodium -77.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +99.6%
Contains more Calcium +225%
Contains more Potassium +26.5%
Contains more Magnesium +195.5%
Contains more Copper +390.5%
Contains more Zinc +88.7%
Contains more Phosphorus +98.8%
Contains less Sodium -77.8%

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
:
2
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +368.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +357.5%
Contains more Folate +497.4%
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +∞%
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin B1 +368.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +357.5%
Contains more Folate +497.4%
Contains more Vitamin B5 +28.8%
Contains more Vitamin K +∞%

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
36
Rye
Mineral Summary Score
191
Sunflower seed
71
Rye

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
62%
Rye
Carbohydrates
20%
Sunflower seed
76%
Rye
Fats
238%
Sunflower seed
8%
Rye

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 Rye
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 - 14)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 4.258g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Rye Opinion
Calories 584 338 Sunflower seed
Protein 20.78 10.34 Sunflower seed
Fats 51.46 1.63 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.63 Sunflower seed
Calcium 78 24 Sunflower seed
Potassium 645 510 Sunflower seed
Magnesium 325 110 Sunflower seed
Sugar 2.62 0.98 Rye
Fiber 8.6 15.1 Rye
Copper 1.8 0.367 Sunflower seed
Zinc 5 2.65 Sunflower seed
Starch
Phosphorus 660 332 Sunflower seed
Sodium 9 2 Rye
Vitamin A 50 11 Sunflower seed
Vitamin E 35.17 0.85 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.316 Sunflower seed
Vitamin B2 0.355 0.251 Sunflower seed
Vitamin B3 8.335 4.27 Sunflower seed
Vitamin B5 1.13 1.456 Rye
Vitamin B6 1.345 0.294 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 5.9 Rye
Folate 227 38 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.197 Rye
Monounsaturated Fat 18.528 0.208 Sunflower seed
Polyunsaturated fat 23.137 0.767 Sunflower seed
Tryptophan 0.348 0.108 Sunflower seed
Threonine 0.928 0.289 Sunflower seed
Isoleucine 1.139 0.208 Sunflower seed
Leucine 1.659 0.563 Sunflower seed
Lysine 0.937 0.286 Sunflower seed
Methionine 0.494 0.153 Sunflower seed
Phenylalanine 1.169 0.435 Sunflower seed
Valine 1.315 0.317 Sunflower seed
Histidine 0.632 0.189 Sunflower seed
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.