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Flax vs Brown rice - In-Depth Nutrition Comparison

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What are the differences between Flax and Brown rice?

  • Flax is richer than Brown rice in Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax's daily need coverage for Copper is 124% more.
  • Flax has 17 times more Fiber than Brown rice. While Flax has 27.3g of Fiber, Brown rice has only 1.6g.

We used Seeds, flaxseed and Rice, brown, long-grain, cooked types in this article.

Infographic

Flax vs Brown 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
:
Contains more Iron +923.2%
Contains more Calcium +8400%
Contains more Potassium +845.3%
Contains more Magnesium +905.1%
Contains more Copper +1050.9%
Contains more Zinc +511.3%
Contains more Phosphorus +523.3%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +923.2%
Contains more Calcium +8400%
Contains more Potassium +845.3%
Contains more Magnesium +905.1%
Contains more Copper +1050.9%
Contains more Zinc +511.3%
Contains more Phosphorus +523.3%
Contains less Sodium -86.7%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin B1 +823.6%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +284.6%
Contains more Vitamin K +2050%
Contains more Folate +866.7%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin E +82.4%
Contains more Vitamin B1 +823.6%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +159.2%
Contains more Vitamin B6 +284.6%
Contains more Vitamin K +2050%
Contains more Folate +866.7%

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
14
Brown rice
Mineral Summary Score
181
Flax
20
Brown 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%
Brown rice
Carbohydrates
29%
Flax
26%
Brown rice
Fats
195%
Flax
4%
Brown 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 Brown rice
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Brown 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 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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.403g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 66)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Brown rice Opinion
Calories 534 123 Flax
Protein 18.29 2.74 Flax
Fats 42.16 0.97 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 25.58 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 0.56 Flax
Calcium 255 3 Flax
Potassium 813 86 Flax
Magnesium 392 39 Flax
Sugar 1.55 0.24 Brown rice
Fiber 27.3 1.6 Flax
Copper 1.22 0.106 Flax
Zinc 4.34 0.71 Flax
Starch 24.79 Brown rice
Phosphorus 642 103 Flax
Sodium 30 4 Brown rice
Vitamin A 0 0
Vitamin E 0.31 0.17 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.178 Flax
Vitamin B2 0.161 0.069 Flax
Vitamin B3 3.08 2.561 Flax
Vitamin B5 0.985 0.38 Flax
Vitamin B6 0.473 0.123 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.2 Flax
Folate 87 9 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 0.26 Brown rice
Monounsaturated Fat 7.527 0.369 Flax
Polyunsaturated fat 28.73 0.366 Flax
Tryptophan 0.297 0.033 Flax
Threonine 0.766 0.095 Flax
Isoleucine 0.896 0.109 Flax
Leucine 1.235 0.214 Flax
Lysine 0.862 0.099 Flax
Methionine 0.37 0.058 Flax
Phenylalanine 0.957 0.133 Flax
Valine 1.072 0.151 Flax
Histidine 0.472 0.066 Flax
Fructose 0 0

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.