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Sunflower seed vs Rye - In-Depth Nutrition Comparison

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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
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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 +225%
Contains more Iron +99.6%
Contains more Magnesium +195.5%
Contains more Phosphorus +98.8%
Contains more Potassium +26.5%
Contains more Zinc +88.7%
Contains more Copper +390.5%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +225%
Contains more Iron +99.6%
Contains more Magnesium +195.5%
Contains more Phosphorus +98.8%
Contains more Potassium +26.5%
Contains more Zinc +88.7%
Contains more Copper +390.5%
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 A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin C +∞%
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 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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +354.5%
Contains more Vitamin E +4037.6%
Contains more Vitamin C +∞%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Rye Opinion
Net carbs 11.4g 60.76g Rye
Protein 20.78g 10.34g Sunflower seed
Fats 51.46g 1.63g Sunflower seed
Carbs 20g 75.86g Rye
Calories 584kcal 338kcal Sunflower seed
Starch g g
Fructose g 0.11g Rye
Sugar 2.62g 0.98g Rye
Fiber 8.6g 15.1g Rye
Calcium 78mg 24mg Sunflower seed
Iron 5.25mg 2.63mg Sunflower seed
Magnesium 325mg 110mg Sunflower seed
Phosphorus 660mg 332mg Sunflower seed
Potassium 645mg 510mg Sunflower seed
Sodium 9mg 2mg Rye
Zinc 5mg 2.65mg Sunflower seed
Copper 1.8mg 0.367mg Sunflower seed
Vitamin A 50IU 11IU Sunflower seed
Vitamin E 35.17mg 0.85mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.316mg Sunflower seed
Vitamin B2 0.355mg 0.251mg Sunflower seed
Vitamin B3 8.335mg 4.27mg Sunflower seed
Vitamin B5 1.13mg 1.456mg Rye
Vitamin B6 1.345mg 0.294mg Sunflower seed
Folate 227µg 38µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.9µg Rye
Tryptophan 0.348mg 0.108mg Sunflower seed
Threonine 0.928mg 0.289mg Sunflower seed
Isoleucine 1.139mg 0.208mg Sunflower seed
Leucine 1.659mg 0.563mg Sunflower seed
Lysine 0.937mg 0.286mg Sunflower seed
Methionine 0.494mg 0.153mg Sunflower seed
Phenylalanine 1.169mg 0.435mg Sunflower seed
Valine 1.315mg 0.317mg Sunflower seed
Histidine 0.632mg 0.189mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.197g Rye
Monounsaturated Fat 18.528g 0.208g Sunflower seed
Polyunsaturated fat 23.137g 0.767g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Rye
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
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

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)

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.