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  6. Arborio rice vs. Flax seeds

Arborio rice vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and flax seeds

  • The amount of copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, selenium, vitamin B6, and calcium in flax seeds is higher than in arborio rice.
  • Flax seeds cover your daily need for copper, 128% more than arborio rice.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Seeds, flaxseed.

Infographic

Arborio rice vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +25400%
Contains more PotassiumPotassium +3026.9%
Contains more IronIron +292.5%
Contains more CopperCopper +1594.4%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +1845.5%
Contains more ManganeseManganese +595.2%
Contains more SeleniumSelenium +238.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +902.4%
Contains more Vitamin B2Vitamin B2 +906.3%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B6Vitamin B6 +701.7%
Contains more FolateFolate +47.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Flax seeds DV% diff.
Polyunsaturated fat 0.05g 28.73g 191%
Copper 0.072mg 1.22mg 128%
Vitamin B1 0.164mg 1.644mg 123%
Fiber 27.3g 109%
Manganese 0.357mg 2.482mg 92%
Magnesium 8mg 392mg 91%
Phosphorus 33mg 642mg 87%
Fats 0.19g 42.16g 65%
Iron 1.46mg 5.73mg 53%
Zinc 0.4mg 4.34mg 36%
Selenium 7.5µg 25.4µg 33%
Vitamin B6 0.059mg 0.473mg 32%
Protein 2.36g 18.29g 32%
Calcium 1mg 255mg 25%
Potassium 26mg 813mg 23%
Calories 130kcal 534kcal 20%
Monounsaturated fat 0.058g 7.527g 19%
Saturated fat 0.051g 3.663g 16%
Choline 78.7mg 14%
Vitamin B5 0.397mg 0.985mg 12%
Vitamin B2 0.016mg 0.161mg 11%
Vitamin B3 1.493mg 3.08mg 10%
Folate 59µg 87µg 7%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 0mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Carbs 28.73g 28.88g 0%
Net carbs 28.73g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.027mg 0.297mg 0%
Threonine 0.084mg 0.766mg 0%
Isoleucine 0.102mg 0.896mg 0%
Leucine 0.195mg 1.235mg 0%
Lysine 0.085mg 0.862mg 0%
Methionine 0.056mg 0.37mg 0%
Phenylalanine 0.126mg 0.957mg 0%
Valine 0.144mg 1.072mg 0%
Histidine 0.056mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
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 WaterWater +884.6%
Contains more ProteinProtein +675%
Contains more FatsFats +22089.5%
Contains more OtherOther +1852.6%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +12877.6%
Contains more Poly. FatPolyunsaturated fat +57360%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Flax seeds - 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.