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  6. Flax vs. Rice

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
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.
Flax
Flax
9
:
1
Rice
Rice
Contains more Calcium +2450%
Contains more Iron +377.5%
Contains more Magnesium +3166.7%
Contains more Phosphorus +1393%
Contains more Potassium +2222.9%
Contains more Zinc +785.7%
Contains more Copper +1668.1%
Contains more Manganese +425.8%
Contains more Selenium +238.7%
Contains less Sodium -96.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +2450%
Contains more Iron +377.5%
Contains more Magnesium +3166.7%
Contains more Phosphorus +1393%
Contains more Potassium +2222.9%
Contains more Zinc +785.7%
Contains more Copper +1668.1%
Contains more Manganese +425.8%
Contains more Selenium +238.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
9
:
0
Rice
Rice
Contains more Vitamin E +675%
Contains more Vitamin C +∞%
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 Folate +50%
Contains more Vitamin K +∞%
Flax
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +675%
Contains more Vitamin C +∞%
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 Folate +50%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Rice
Rice
Contains more Protein +579.9%
Contains more Fats +14957.1%
Contains more Other +783.3%
Contains more Water +883.3%
Equal in Carbs - 28.17
Flax
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
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 Protein +579.9%
Contains more Fats +14957.1%
Contains more Other +783.3%
Contains more Water +883.3%
Equal in Carbs - 28.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +8453.4%
Contains more Polyunsaturated fat +37702.6%
Contains less Saturated Fat -97.9%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +8453.4%
Contains more Polyunsaturated fat +37702.6%
Contains less Saturated 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 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 Rice Opinion
Net carbs 1.58g 27.77g Rice
Protein 18.29g 2.69g Flax
Fats 42.16g 0.28g Flax
Carbs 28.88g 28.17g Flax
Calories 534kcal 130kcal Flax
Sugar 1.55g 0.05g Rice
Fiber 27.3g 0.4g Flax
Calcium 255mg 10mg Flax
Iron 5.73mg 1.2mg Flax
Magnesium 392mg 12mg Flax
Phosphorus 642mg 43mg Flax
Potassium 813mg 35mg Flax
Sodium 30mg 1mg Rice
Zinc 4.34mg 0.49mg Flax
Copper 1.22mg 0.069mg Flax
Manganese 2.482mg 0.472mg Flax
Selenium 25.4µg 7.5µg Flax
Vitamin E 0.31mg 0.04mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.163mg Flax
Vitamin B2 0.161mg 0.013mg Flax
Vitamin B3 3.08mg 1.476mg Flax
Vitamin B5 0.985mg 0.39mg Flax
Vitamin B6 0.473mg 0.093mg Flax
Folate 87µg 58µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.031mg Flax
Threonine 0.766mg 0.096mg Flax
Isoleucine 0.896mg 0.116mg Flax
Leucine 1.235mg 0.222mg Flax
Lysine 0.862mg 0.097mg Flax
Methionine 0.37mg 0.063mg Flax
Phenylalanine 0.957mg 0.144mg Flax
Valine 1.072mg 0.164mg Flax
Histidine 0.472mg 0.063mg Flax
Saturated Fat 3.663g 0.077g Rice
Monounsaturated Fat 7.527g 0.088g Flax
Polyunsaturated fat 28.73g 0.076g 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 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%
Rice
Minerals Daily Need Coverage Score
191%
Flax
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
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. 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.