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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, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 124% more.
  • Flax seeds have 17 times more fiber than brown rice. While flax seeds have 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 seeds vs Brown 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%
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

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
Contains more CholineCholine +755.4%
~equal in Vitamin A ~0µg
~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
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 OtherOther +743.2%
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

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 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

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%
Potassium 813mg 86mg 21%
Calories 534kcal 123kcal 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%
Vitamin E 0.31mg 0.17mg 1%
Sodium 30mg 4mg 1%
Carbs 28.88g 25.58g 1%
Vitamin C 0.6mg 0mg 1%
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-3 - ALA 0.011g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
191%
Flax seeds
32%
Brown rice

Comparison summary

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 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)

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.