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  6. Flax seeds vs. Glutinous rice

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

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A recap on differences between flax seeds and glutinous rice

  • Glutinous rice has less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 135% more than glutinous rice.
  • Glutinous rice contains 80 times less phosphorus than flax seeds. Flax seeds contain 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 seeds vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +7740%
Contains more CalciumCalcium +12650%
Contains more PotassiumPotassium +8030%
Contains more IronIron +3992.9%
Contains more CopperCopper +2389.8%
Contains more ZincZinc +958.5%
Contains more PhosphorusPhosphorus +7925%
Contains more ManganeseManganese +847.3%
Contains more SeleniumSelenium +353.6%
Contains less SodiumSodium -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.
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +1138.5%
Contains more Vitamin B3Vitamin B3 +962.1%
Contains more Vitamin B5Vitamin B5 +358.1%
Contains more Vitamin B6Vitamin B6 +1719.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +3647.6%
~equal in Vitamin A ~0µg
~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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +805.4%
Contains more FatsFats +22089.5%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +5200%
Contains more WaterWater +1001%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +10652.9%
Contains more Poly. FatPolyunsaturated fat +41537.7%
Contains less Sat. FatSaturated 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 seeds 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 seeds Glutinous rice DV% diff.
Polyunsaturated fat 28.73g 0.069g 191%
Vitamin B1 1.644mg 0.02mg 135%
Copper 1.22mg 0.049mg 130%
Fiber 27.3g 1g 105%
Manganese 2.482mg 0.262mg 97%
Magnesium 392mg 5mg 92%
Phosphorus 642mg 8mg 91%
Iron 5.73mg 0.14mg 70%
Fats 42.16g 0.19g 65%
Selenium 25.4µg 5.6µg 36%
Zinc 4.34mg 0.41mg 36%
Vitamin B6 0.473mg 0.026mg 34%
Protein 18.29g 2.02g 33%
Calcium 255mg 2mg 25%
Potassium 813mg 10mg 24%
Calories 534kcal 97kcal 22%
Folate 87µg 1µg 22%
Monounsaturated fat 7.527g 0.07g 19%
Vitamin B3 3.08mg 0.29mg 17%
Saturated fat 3.663g 0.039g 16%
Vitamin B5 0.985mg 0.215mg 15%
Choline 78.7mg 2.1mg 14%
Vitamin B2 0.161mg 0.013mg 11%
Vitamin K 4.3µg 0µg 4%
Carbs 28.88g 21.09g 3%
Vitamin E 0.31mg 0.04mg 2%
Sodium 30mg 5mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 20.09g N/A
Sugar 1.55g 0.05g N/A
Tryptophan 0.297mg 0.023mg 0%
Threonine 0.766mg 0.072mg 0%
Isoleucine 0.896mg 0.087mg 0%
Leucine 1.235mg 0.167mg 0%
Lysine 0.862mg 0.073mg 0%
Methionine 0.37mg 0.047mg 0%
Phenylalanine 0.957mg 0.108mg 0%
Valine 1.072mg 0.123mg 0%
Histidine 0.472mg 0.047mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Glutinous 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
3%
Glutinous rice
Minerals Daily Need Coverage Score
191%
Flax seeds
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 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 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. 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.