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  6. Flax seeds vs. Brown rice

Flax seeds vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between flax seeds and brown rice?

  • Flax seeds are richer than brown rice in copper, vitamin B1, fiber, magnesium, phosphorus, manganese, iron, fats, protein, and selenium.
  • Flax seeds' daily need coverage for copper is 124% more.
  • Flax seeds have 43 times more fats than brown rice. While flax seeds have 42.16g of fats, brown rice has only 0.97g.

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

Infographic

Flax seeds vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +905.1%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +845.3%
Contains more IronIron +923.2%
Contains more CopperCopper +1050.9%
Contains more ZincZinc +511.3%
Contains more PhosphorusPhosphorus +523.3%
Contains more ManganeseManganese +154.8%
Contains more SeleniumSelenium +337.9%
Contains less SodiumSodium -86.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +82.4%
Contains more Vitamin B1Vitamin B1 +823.6%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Brown rice DV% diff.
Polyunsaturated fat 28.73g 0.366g 189%
Copper 1.22mg 0.106mg 124%
Vitamin B1 1.644mg 0.178mg 122%
Fiber 27.3g 1.6g 103%
Magnesium 392mg 39mg 84%
Phosphorus 642mg 103mg 77%
Manganese 2.482mg 0.974mg 66%
Iron 5.73mg 0.56mg 65%
Fats 42.16g 0.97g 63%
Selenium 25.4µg 5.8µg 36%
Zinc 4.34mg 0.71mg 33%
Protein 18.29g 2.74g 31%
Vitamin B6 0.473mg 0.123mg 27%
Calcium 255mg 3mg 25%
Calories 534kcal 123kcal 21%
Potassium 813mg 86mg 21%
Folate 87µg 9µg 20%
Monounsaturated fat 7.527g 0.369g 18%
Saturated fat 3.663g 0.26g 15%
Choline 78.7mg 9.2mg 13%
Vitamin B5 0.985mg 0.38mg 12%
Starch 24.79g 10%
Vitamin B2 0.161mg 0.069mg 7%
Vitamin B3 3.08mg 2.561mg 3%
Vitamin K 4.3µg 0.2µg 3%
Omega-6 (Linoleic acid) 0.355g 2%
Vitamin C 0.6mg 0mg 1%
Carbs 28.88g 25.58g 1%
Sodium 30mg 4mg 1%
Vitamin E 0.31mg 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 3.4g 2.2g N/A
Calories per 10 g protein 292kcal 449kcal N/A
Weight per 100 calories 19g 81g N/A
Unsaturated / Saturated Fat ratio 9.9 2.8 N/A
Net carbs 1.58g 23.98g N/A
Sugar 1.55g 0.24g N/A
Tryptophan 0.297mg 0.033mg 0%
Threonine 0.766mg 0.095mg 0%
Isoleucine 0.896mg 0.109mg 0%
Leucine 1.235mg 0.214mg 0%
Lysine 0.862mg 0.099mg 0%
Methionine 0.37mg 0.058mg 0%
Phenylalanine 0.957mg 0.133mg 0%
Valine 1.072mg 0.151mg 0%
Histidine 0.472mg 0.066mg 0%
Omega-6 (Eicosadienoic acid) 0.007g 0g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +567.5%
Contains more FatsFats +4246.4%
Contains more CarbsCarbs +12.9%
Contains more WaterWater +909.6%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1939.8%
Contains more Poly. FatPolyunsaturated fat +7749.7%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +379.2%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.