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Flax vs Rice - In-Depth Nutrition Comparison

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A recap on differences between Flax and Rice

  • Rice has less Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Iron, Zinc, Selenium, and Vitamin B6.
  • Flax covers your daily Copper needs 128% more than Rice.
  • Rice contains 68 times less Fiber than Flax. Flax contains 27.3g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Seeds, flaxseed and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Flax vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Rice
Contains more Iron +377.5%
Contains more Calcium +2450%
Contains more Potassium +2222.9%
Contains more Magnesium +3166.7%
Contains more Copper +1668.1%
Contains more Zinc +785.7%
Contains more Phosphorus +1393%
Contains less Sodium -96.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +377.5%
Contains more Calcium +2450%
Contains more Potassium +2222.9%
Contains more Magnesium +3166.7%
Contains more Copper +1668.1%
Contains more Zinc +785.7%
Contains more Phosphorus +1393%
Contains less Sodium -96.7%

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
:
0
Rice
Contains more Vitamin C +∞%
Contains more Vitamin E +675%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +∞%
Contains more Folate +50%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin E +675%
Contains more Vitamin B1 +908.6%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +152.6%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +∞%
Contains more Folate +50%

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
Rice
Mineral Summary Score
181
Flax
14
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
16%
Rice
Carbohydrates
29%
Flax
28%
Rice
Fats
195%
Flax
1%
Rice

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.586g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Rice
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)

All nutrients comparison - raw data values

Nutrient Flax Rice Opinion
Calories 534 130 Flax
Protein 18.29 2.69 Flax
Fats 42.16 0.28 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 28.17 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.2 Flax
Calcium 255 10 Flax
Potassium 813 35 Flax
Magnesium 392 12 Flax
Sugar 1.55 0.05 Rice
Fiber 27.3 0.4 Flax
Copper 1.22 0.069 Flax
Zinc 4.34 0.49 Flax
Starch
Phosphorus 642 43 Flax
Sodium 30 1 Rice
Vitamin A 0 0
Vitamin E 0.31 0.04 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.163 Flax
Vitamin B2 0.161 0.013 Flax
Vitamin B3 3.08 1.476 Flax
Vitamin B5 0.985 0.39 Flax
Vitamin B6 0.473 0.093 Flax
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folate 87 58 Flax
Trans Fat
Saturated Fat 3.663 0.077 Rice
Monounsaturated Fat 7.527 0.088 Flax
Polyunsaturated fat 28.73 0.076 Flax
Tryptophan 0.297 0.031 Flax
Threonine 0.766 0.096 Flax
Isoleucine 0.896 0.116 Flax
Leucine 1.235 0.222 Flax
Lysine 0.862 0.097 Flax
Methionine 0.37 0.063 Flax
Phenylalanine 0.957 0.144 Flax
Valine 1.072 0.164 Flax
Histidine 0.472 0.063 Flax
Fructose 0 Flax

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.