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

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

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
Starch g g
Fructose 0g g 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
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.04mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.077g Rice
Monounsaturated Fat 7.527g 0.088g Flax
Polyunsaturated fat 28.73g 0.076g 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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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

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

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.