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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" charts 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 more Manganese +595.2%
Contains more Selenium +238.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
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 more Manganese +595.2%
Contains more Selenium +238.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +675%
Contains more Fats +22089.5%
Contains more Other +1852.6%
Contains more Water +884.6%
Equal in Carbs - 28.73
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 Protein +675%
Contains more Fats +22089.5%
Contains more Other +1852.6%
Contains more Water +884.6%
Equal in Carbs - 28.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12877.6%
Contains more Polyunsaturated fat +57360%
Contains less Saturated Fat -98.6%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +12877.6%
Contains more Polyunsaturated fat +57360%
Contains less Saturated 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 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
Sugar 1.55g Arborio rice
Fiber 27.3g 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
Manganese 2.482mg 0.357mg Flax
Selenium 25.4µg 7.5µg Flax
Vitamin E 0.31mg Flax
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 K 4.3µg 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
Saturated Fat 3.663g 0.051g Arborio rice
Monounsaturated Fat 7.527g 0.058g Flax
Polyunsaturated fat 28.73g 0.05g Flax
Omega-6 - Eicosadienoic acid 0.007g 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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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
63%
Flax
13%
Arborio rice
Minerals Daily Need Coverage Score
191%
Flax
20%
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

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 - 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.