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  6. Flax seeds vs. Arborio rice

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

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Summary of differences between Flax seeds and Arborio rice

  • The amount of Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Selenium, Vitamin B6, and Calcium in Flax seeds are higher than in Arborio rice.
  • Flax seeds covers your daily need of Copper 128% more than Arborio rice.
  • Flax seeds contain 255 times more Calcium than Arborio rice. While Flax seeds contain 255mg of Calcium, Arborio rice contains only 1mg.

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

Infographic

Flax seeds vs Arborio rice 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
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%
Contains less SodiumSodium -100%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +47.5%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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
62%
Flax seeds
12%
Arborio rice
Minerals Daily Need Coverage Score
191%
Flax seeds
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 3.612g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 69)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.