Brown Rice vs. Sunflower Seeds
Nutrition comparison of Cooked Brown 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
brown rice
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and sunflower seeds:
- Both brown rice and sunflower seeds are high in calories.
- Sunflower seed has more riboflavin, 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and sunflower seeds are high in calories. Sunflower seed has 403% more calories than brown rice - brown rice has 123 calories per 100 grams and sunflower seed has 619 calories.
| Brown Rice | Sunflower Seeds | |
|---|---|---|
| Protein | 9% | 10% |
| Carbohydrates | 84% | 12% |
| Fat | 7% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and sunflower seeds contain similar amounts of carbs - brown rice has 25.6g 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 619% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.
sugar
Brown rice and sunflower seeds contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 528% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and brown rice has 96% less saturated fat than sunflower seed - brown rice has 0.26g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than brown rice - sunflower seed has 1.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and sunflower seeds contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Brown rice and sunflower seeds contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both brown rice and sunflower seeds contain significant amounts of thiamin and niacin.
| Brown Rice | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.178 MG | 0.325 MG |
| Riboflavin | 0.069 MG | 0.285 MG |
| Niacin | 2.561 MG | 4.198 MG |
| Pantothenic acid | 0.38 MG | 7.056 MG |
| Vitamin B6 | 0.123 MG | 0.805 MG |
| Folate | 9 UG | 238 UG |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 18 times more calcium than brown rice - brown 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 11 times more iron than brown rice - brown rice has 0.56mg 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 471% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.079 G |
| Total | 0.011 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 37.39 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Brown 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 brown rice or sunflower seeds contain more calories in 100 grams?Both brown rice and sunflower seeds are high in calories. Sunflower seed has 400% more calories than brown rice - brown rice has 123 calories in 100g and sunflower seed has 619 calories.
Does brown rice or sunflower seeds have more carbohydrates?
By weight, brown rice and sunflower seeds contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does brown rice or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 11 times more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does brown rice or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 470% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and sunflower seed has 491mg of potassium.