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Rice vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Rice and Flax

  • Rice has less Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Iron, Zinc, Selenium, and Vitamin B6.
  • Flax covers your daily Copper needs 128% more than Rice.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Seeds, flaxseed.

Infographic

Rice vs Flax infographic
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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
Rice
1
:
7
Flax
Contains less Sodium -96.7%
Contains more Calcium +2450%
Contains more Iron +377.5%
Contains more Magnesium +3166.7%
Contains more Phosphorus +1393%
Contains more Potassium +2222.9%
Contains more Zinc +785.7%
Contains more Copper +1668.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -96.7%
Contains more Calcium +2450%
Contains more Iron +377.5%
Contains more Magnesium +3166.7%
Contains more Phosphorus +1393%
Contains more Potassium +2222.9%
Contains more Zinc +785.7%
Contains more Copper +1668.1%

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
Rice
0
:
9
Flax
Contains more Vitamin E +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +408.6%
Contains more Folate +50%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 E +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +408.6%
Contains more Folate +50%
Contains more Vitamin K +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Flax Opinion
Net carbs 27.77g 1.58g Rice
Protein 2.69g 18.29g Flax
Fats 0.28g 42.16g Flax
Carbs 28.17g 28.88g Flax
Calories 130kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar 0.05g 1.55g Rice
Fiber 0.4g 27.3g Flax
Calcium 10mg 255mg Flax
Iron 1.2mg 5.73mg Flax
Magnesium 12mg 392mg Flax
Phosphorus 43mg 642mg Flax
Potassium 35mg 813mg Flax
Sodium 1mg 30mg Rice
Zinc 0.49mg 4.34mg Flax
Copper 0.069mg 1.22mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.04mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.163mg 1.644mg Flax
Vitamin B2 0.013mg 0.161mg Flax
Vitamin B3 1.476mg 3.08mg Flax
Vitamin B5 0.39mg 0.985mg Flax
Vitamin B6 0.093mg 0.473mg Flax
Folate 58µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.031mg 0.297mg Flax
Threonine 0.096mg 0.766mg Flax
Isoleucine 0.116mg 0.896mg Flax
Leucine 0.222mg 1.235mg Flax
Lysine 0.097mg 0.862mg Flax
Methionine 0.063mg 0.37mg Flax
Phenylalanine 0.144mg 0.957mg Flax
Valine 0.164mg 1.072mg Flax
Histidine 0.063mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.077g 3.663g Rice
Monounsaturated Fat 0.088g 7.527g Flax
Polyunsaturated fat 0.076g 28.73g Flax

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
63
Flax
Mineral Summary Score
14
Rice
181
Flax

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 food.
Protein
16%
Rice
110%
Flax
Carbohydrates
28%
Rice
29%
Flax
Fats
1%
Rice
195%
Flax

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.586g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.