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.
Detailed nutritional comparison of white rice and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Sunflower Seeds src

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.

White Rice Sunflower Seeds
Protein 8% 10%
Carbohydrates 91% 12%
Fat 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Sunflower Seeds .

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) .

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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.