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Flax vs Arborio rice - In-Depth Nutrition Comparison

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Summary of differences between Flax and Arborio rice

  • The amount of Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Selenium, Vitamin B6, and Calcium in Flax is higher than in Arborio rice.
  • Flax covers your daily need of Copper 128% more than Arborio rice.
  • Flax contains 255 times more Calcium than Arborio rice. While Flax contains 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25400%
Contains more Iron +292.5%
Contains more Magnesium +4800%
Contains more Phosphorus +1845.5%
Contains more Potassium +3026.9%
Contains more Zinc +985%
Contains more Copper +1594.4%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +25400%
Contains more Iron +292.5%
Contains more Magnesium +4800%
Contains more Phosphorus +1845.5%
Contains more Potassium +3026.9%
Contains more Zinc +985%
Contains more Copper +1594.4%
Contains less Sodium -100%

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
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +902.4%
Contains more Vitamin B2 +906.3%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +701.7%
Contains more Folate +47.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +902.4%
Contains more Vitamin B2 +906.3%
Contains more Vitamin B3 +106.3%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +701.7%
Contains more Folate +47.5%

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.
Flax 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 Arborio rice Opinion
Net carbs 1.58g 28.73g Arborio rice
Protein 18.29g 2.36g Flax
Fats 42.16g 0.19g Flax
Carbs 28.88g 28.73g Flax
Calories 534kcal 130kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Arborio rice
Fiber 27.3g g Flax
Calcium 255mg 1mg Flax
Iron 5.73mg 1.46mg Flax
Magnesium 392mg 8mg Flax
Phosphorus 642mg 33mg Flax
Potassium 813mg 26mg Flax
Sodium 30mg 0mg Arborio rice
Zinc 4.34mg 0.4mg Flax
Copper 1.22mg 0.072mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.164mg Flax
Vitamin B2 0.161mg 0.016mg Flax
Vitamin B3 3.08mg 1.493mg Flax
Vitamin B5 0.985mg 0.397mg Flax
Vitamin B6 0.473mg 0.059mg Flax
Folate 87µg 59µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.027mg Flax
Threonine 0.766mg 0.084mg Flax
Isoleucine 0.896mg 0.102mg Flax
Leucine 1.235mg 0.195mg Flax
Lysine 0.862mg 0.085mg Flax
Methionine 0.37mg 0.056mg Flax
Phenylalanine 0.957mg 0.126mg Flax
Valine 1.072mg 0.144mg Flax
Histidine 0.472mg 0.056mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.051g Arborio rice
Monounsaturated Fat 7.527g 0.058g Flax
Polyunsaturated fat 28.73g 0.05g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Arborio rice
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
63
Flax
13
Arborio rice
Mineral Summary Score
181
Flax
14
Arborio rice

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
110%
Flax
14%
Arborio rice
Carbohydrates
29%
Flax
29%
Arborio rice
Fats
195%
Flax
1%
Arborio rice

Comparison summary

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 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

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. Flax - 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.