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Flax vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between Flax and Glutinous rice

  • Glutinous rice has less Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 135% more than Glutinous rice.
  • Glutinous rice contains 80 times less Phosphorus than Flax. Flax contains 642mg of Phosphorus, while Glutinous rice contains 8mg.

Food varieties used in this article are Seeds, flaxseed and Rice, white, glutinous, unenriched, cooked.

Infographic

Flax vs Glutinous rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +12650%
Contains more Iron +3992.9%
Contains more Magnesium +7740%
Contains more Phosphorus +7925%
Contains more Potassium +8030%
Contains more Zinc +958.5%
Contains more Copper +2389.8%
Contains more Manganese +847.3%
Contains more Selenium +353.6%
Contains less Sodium -83.3%
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% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +12650%
Contains more Iron +3992.9%
Contains more Magnesium +7740%
Contains more Phosphorus +7925%
Contains more Potassium +8030%
Contains more Zinc +958.5%
Contains more Copper +2389.8%
Contains more Manganese +847.3%
Contains more Selenium +353.6%
Contains less Sodium -83.3%

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
10
:
Contains more Vitamin E +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +962.1%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +1719.2%
Contains more Folate +8600%
Contains more Choline +3647.6%
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 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 2% 0%
Contains more Vitamin E +675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +962.1%
Contains more Vitamin B5 +358.1%
Contains more Vitamin B6 +1719.2%
Contains more Folate +8600%
Contains more Choline +3647.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +805.4%
Contains more Fats +22089.5%
Contains more Carbs +36.9%
Contains more Other +5200%
Contains more Water +1001%
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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +805.4%
Contains more Fats +22089.5%
Contains more Carbs +36.9%
Contains more Other +5200%
Contains more Water +1001%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10652.9%
Contains more Polyunsaturated fat +41537.7%
Contains less Saturated Fat -98.9%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +10652.9%
Contains more Polyunsaturated fat +41537.7%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Glutinous rice
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 Flax Glutinous rice Opinion
Net carbs 1.58g 20.09g Glutinous rice
Protein 18.29g 2.02g Flax
Fats 42.16g 0.19g Flax
Carbs 28.88g 21.09g Flax
Calories 534kcal 97kcal Flax
Sugar 1.55g 0.05g Glutinous rice
Fiber 27.3g 1g Flax
Calcium 255mg 2mg Flax
Iron 5.73mg 0.14mg Flax
Magnesium 392mg 5mg Flax
Phosphorus 642mg 8mg Flax
Potassium 813mg 10mg Flax
Sodium 30mg 5mg Glutinous rice
Zinc 4.34mg 0.41mg Flax
Copper 1.22mg 0.049mg Flax
Manganese 2.482mg 0.262mg Flax
Selenium 25.4µg 5.6µg Flax
Vitamin E 0.31mg 0.04mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.02mg Flax
Vitamin B2 0.161mg 0.013mg Flax
Vitamin B3 3.08mg 0.29mg Flax
Vitamin B5 0.985mg 0.215mg Flax
Vitamin B6 0.473mg 0.026mg Flax
Folate 87µg 1µg Flax
Choline 78.7mg 2.1mg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.023mg Flax
Threonine 0.766mg 0.072mg Flax
Isoleucine 0.896mg 0.087mg Flax
Leucine 1.235mg 0.167mg Flax
Lysine 0.862mg 0.073mg Flax
Methionine 0.37mg 0.047mg Flax
Phenylalanine 0.957mg 0.108mg Flax
Valine 1.072mg 0.123mg Flax
Histidine 0.472mg 0.047mg Flax
Saturated Fat 3.663g 0.039g Glutinous rice
Monounsaturated Fat 7.527g 0.07g Flax
Polyunsaturated fat 28.73g 0.069g 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 Glutinous 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
62%
Flax
3%
Glutinous rice
Minerals Daily Need Coverage Score
191%
Flax
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 3.624g)
Which food is lower in glycemic index?
Glutinous rice
Glutinous rice is lower in glycemic index (difference - 98)
Which food is cheaper?
Glutinous rice
Glutinous 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

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.