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  6. Wild rice raw vs. Flax

Wild rice raw vs. Flax — In-Depth Nutrition Comparison

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How are Wild rice raw and Flax different?

  • Wild rice raw is richer in Vitamin B3, while Flax is higher in Vitamin B1, Fiber, Copper, Magnesium, Manganese, Iron, Selenium, Phosphorus, and Calcium.
  • Flax covers your daily need of Vitamin B1 127% more than Wild rice raw.
  • Wild rice raw contains 2 times more Vitamin B3 than Flax. Wild rice raw contains 6.733mg of Vitamin B3, while Flax contains 3.08mg.

Wild rice, raw and Seeds, flaxseed types were used in this article.

Infographic

Wild rice raw vs Flax infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice raw
Wild rice raw
2
:
8
Flax
Flax
Contains less Sodium -76.7%
Contains more Zinc +37.3%
Contains more Calcium +1114.3%
Contains more Iron +192.3%
Contains more Magnesium +121.5%
Contains more Phosphorus +48.3%
Contains more Potassium +90.4%
Contains more Copper +132.8%
Contains more Manganese +86.8%
Contains more Selenium +807.1%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -76.7%
Contains more Zinc +37.3%
Contains more Calcium +1114.3%
Contains more Iron +192.3%
Contains more Magnesium +121.5%
Contains more Phosphorus +48.3%
Contains more Potassium +90.4%
Contains more Copper +132.8%
Contains more Manganese +86.8%
Contains more Selenium +807.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wild rice raw
Wild rice raw
6
:
4
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985
Equal in Folate - 87
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Flax
Flax
Contains more Carbs +159.3%
Contains more Water +11.5%
Contains more Protein +24.2%
Contains more Fats +3803.7%
Contains more Other +142.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +159.3%
Contains more Water +11.5%
Contains more Protein +24.2%
Contains more Fats +3803.7%
Contains more Other +142.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Flax
Flax
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +4634%
Contains more Polyunsaturated fat +4150%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +4634%
Contains more Polyunsaturated fat +4150%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
2
Flax
Flax
Contains more Sucrose +71.6%
Contains more Glucose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +71.6%
Contains more Glucose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Flax
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Flax Opinion
Net carbs 68.7g 1.58g Wild rice raw
Protein 14.73g 18.29g Flax
Fats 1.08g 42.16g Flax
Carbs 74.9g 28.88g Wild rice raw
Calories 357kcal 534kcal Flax
Sugar 2.5g 1.55g Flax
Fiber 6.2g 27.3g Flax
Calcium 21mg 255mg Flax
Iron 1.96mg 5.73mg Flax
Magnesium 177mg 392mg Flax
Phosphorus 433mg 642mg Flax
Potassium 427mg 813mg Flax
Sodium 7mg 30mg Wild rice raw
Zinc 5.96mg 4.34mg Wild rice raw
Copper 0.524mg 1.22mg Flax
Manganese 1.329mg 2.482mg Flax
Selenium 2.8µg 25.4µg Flax
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.31mg Wild rice raw
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.115mg 1.644mg Flax
Vitamin B2 0.262mg 0.161mg Wild rice raw
Vitamin B3 6.733mg 3.08mg Wild rice raw
Vitamin B5 1.074mg 0.985mg Wild rice raw
Vitamin B6 0.391mg 0.473mg Flax
Folate 95µg 87µg Wild rice raw
Vitamin K 1.9µg 4.3µg Flax
Tryptophan 0.179mg 0.297mg Flax
Threonine 0.469mg 0.766mg Flax
Isoleucine 0.618mg 0.896mg Flax
Leucine 1.018mg 1.235mg Flax
Lysine 0.629mg 0.862mg Flax
Methionine 0.438mg 0.37mg Wild rice raw
Phenylalanine 0.721mg 0.957mg Flax
Valine 0.858mg 1.072mg Flax
Histidine 0.384mg 0.472mg Flax
Saturated Fat 0.156g 3.663g Wild rice raw
Monounsaturated Fat 0.159g 7.527g Flax
Polyunsaturated fat 0.676g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Wild rice raw
63%
Flax
Minerals Daily Need Coverage Score
96%
Wild rice raw
191%
Flax

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.95g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.