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  6. Flax seeds vs. Rice

Flax seeds vs. Rice — In-Depth Nutrition Comparison

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A recap on differences between Flax seeds and Rice

  • Rice has less Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Iron, Zinc, Selenium, and Vitamin B6.
  • Flax seeds covers your daily Copper needs 128% more than Rice.
  • Rice contains 68 times less Fiber than Flax seeds. Flax seeds contain 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 seeds vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +2222.9%
Contains more IronIron +377.5%
Contains more CopperCopper +1668.1%
Contains more ZincZinc +785.7%
Contains more PhosphorusPhosphorus +1393%
Contains more ManganeseManganese +425.8%
Contains more SeleniumSelenium +238.7%
Contains less SodiumSodium -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" 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%
Rice
Rice
0
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B1Vitamin B1 +908.6%
Contains more Vitamin B2Vitamin B2 +1138.5%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B5Vitamin B5 +152.6%
Contains more Vitamin B6Vitamin B6 +408.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +3647.6%
~equal in Vitamin A ~0IU
~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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +579.9%
Contains more FatsFats +14957.1%
Contains more OtherOther +783.3%
Contains more WaterWater +883.3%
~equal in Carbs ~28.17g

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +8453.4%
Contains more Poly. FatPolyunsaturated fat +37702.6%
Contains less Sat. FatSaturated Fat -97.9%

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 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 Rice Opinion
Calories 534kcal 130kcal Flax seeds
Protein 18.29g 2.69g Flax seeds
Fats 42.16g 0.28g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 27.77g Rice
Carbs 28.88g 28.17g Flax seeds
Magnesium 392mg 12mg Flax seeds
Calcium 255mg 10mg Flax seeds
Potassium 813mg 35mg Flax seeds
Iron 5.73mg 1.2mg Flax seeds
Sugar 1.55g 0.05g Rice
Fiber 27.3g 0.4g Flax seeds
Copper 1.22mg 0.069mg Flax seeds
Zinc 4.34mg 0.49mg Flax seeds
Phosphorus 642mg 43mg Flax seeds
Sodium 30mg 1mg Rice
Vitamin E 0.31mg 0.04mg Flax seeds
Manganese 2.482mg 0.472mg Flax seeds
Selenium 25.4µg 7.5µg Flax seeds
Vitamin B1 1.644mg 0.163mg Flax seeds
Vitamin B2 0.161mg 0.013mg Flax seeds
Vitamin B3 3.08mg 1.476mg Flax seeds
Vitamin B5 0.985mg 0.39mg Flax seeds
Vitamin B6 0.473mg 0.093mg Flax seeds
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 58µg Flax seeds
Choline 78.7mg 2.1mg Flax seeds
Saturated Fat 3.663g 0.077g Rice
Monounsaturated Fat 7.527g 0.088g Flax seeds
Polyunsaturated fat 28.73g 0.076g Flax seeds
Tryptophan 0.297mg 0.031mg Flax seeds
Threonine 0.766mg 0.096mg Flax seeds
Isoleucine 0.896mg 0.116mg Flax seeds
Leucine 1.235mg 0.222mg Flax seeds
Lysine 0.862mg 0.097mg Flax seeds
Methionine 0.37mg 0.063mg Flax seeds
Phenylalanine 0.957mg 0.144mg Flax seeds
Valine 1.072mg 0.164mg Flax seeds
Histidine 0.472mg 0.063mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
12%
Rice
Minerals Daily Need Coverage Score
191%
Flax seeds
22%
Rice

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 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. 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.