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Flax vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.507g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 0.95g)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
23
Wild rice
Mineral Summary Score
125
Flax
67
Wild rice

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
Flax
6
:
Contains more Iron +192.3%
Contains more Calcium +1114.3%
Contains more Potassium +90.4%
Contains more Magnesium +121.5%
Contains more Copper +132.8%
Contains more Phosphorus +48.3%
Contains more Zinc +37.3%
Contains less Sodium -76.7%
Contains more Iron +192.3%
Contains more Calcium +1114.3%
Contains more Potassium +90.4%
Contains more Magnesium +121.5%
Contains more Copper +132.8%
Contains more Phosphorus +48.3%
Contains more Zinc +37.3%
Contains less Sodium -76.7%

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
Flax
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Equal in Vitamin B5 - 1.074
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Equal in Vitamin B5 - 1.074

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 the food
Protein
110%
Flax
88%
Wild rice
Carbohydrates
29%
Flax
75%
Wild rice
Fats
195%
Flax
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Wild rice Opinion
Calories 534 357 Flax
Protein 18.29 14.73 Flax
Fats 42.16 1.08 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.96 Flax
Calcium 255 21 Flax
Potassium 813 427 Flax
Magnesium 392 177 Flax
Sugars 1.55 2.5 Wild rice
Fiber 27.3 6.2 Flax
Copper 1.22 0.524 Flax
Zinc 4.34 5.96 Wild rice
Starch
Phosphorus 642 433 Flax
Sodium 30 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.31 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 1.644 0.115 Flax
Vitamin B2 0.161 0.262 Wild rice
Vitamin B3 3.08 6.733 Wild rice
Vitamin B5 0.985 1.074 Wild rice
Vitamin B6 0.473 0.391 Flax
Vitamin B12 0 0
Vitamin K 4.3 1.9 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 0.156 Wild rice
Monounsaturated Fat 7.527 0.159 Flax
Polyunsaturated fat 28.73 0.676 Flax
Tryptophan 0.297 0.179 Flax
Threonine 0.766 0.469 Flax
Isoleucine 0.896 0.618 Flax
Leucine 1.235 1.018 Flax
Lysine 0.862 0.629 Flax
Methionine 0.37 0.438 Wild rice
Phenylalanine 0.957 0.721 Flax
Valine 1.072 0.858 Flax
Histidine 0.472 0.384 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.