White Rice vs. Sunflower Seeds
Nutrition comparison of Cooked White Rice and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and sunflower seeds:
- Both white rice and sunflower seeds are high in calories.
- Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and sunflower seeds are high in calories. Sunflower seed has 376% more calories than white rice - white rice has 130 calories per 100 grams and sunflower seed has 619 calories.
For macronutrient ratios, white rice is much heavier in carbs, much lighter in fat and similar to sunflower seeds for protein. White rice has a macronutrient ratio of 8:91:2 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Sunflower Seeds | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 91% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 28% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 37 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
Protein
protein
Sunflower seed is an excellent source of protein and it has 623% more protein than white rice - white rice has 2.4g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and white rice has 99% less saturated fat than sunflower seed - white rice has 0.06g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than white rice - sunflower seed has 1.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both white rice and sunflower seeds contain significant amounts of thiamin.
| White Rice | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.167 MG | 0.325 MG |
| Riboflavin | 0.016 MG | 0.285 MG |
| Niacin | 1.835 MG | 4.198 MG |
| Pantothenic acid | 0.411 MG | 7.056 MG |
| Vitamin B6 | 0.05 MG | 0.805 MG |
| Folate | 58 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 18 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 357% more iron than white rice - white rice has 1.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 15 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.079 G |
| Total | 0.01 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than white rice per 100 grams.
| White Rice | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 37.39 G |
| Total | 0.046 G | 37.39 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked White Rice g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or sunflower seeds contain more calories in 100 grams?Both white rice and sunflower seeds are high in calories. Sunflower seed has 380% more calories than white rice - white rice has 130 calories in 100g and sunflower seed has 619 calories.
Does white rice or sunflower seeds have more carbohydrates?
By weight, sunflower seed has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does white rice or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 360% more iron than white rice - white rice has 1.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does white rice or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 15 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and sunflower seed has 491mg of potassium.