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  6. Flax seeds vs. Rice pudding

Flax seeds vs. Rice pudding — In-Depth Nutrition Comparison

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How are flax seeds and rice pudding different?

  • Flax seeds are higher than rice pudding in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for copper, 134% more than rice pudding.
  • Flax seeds contain 273 times more fiber than rice pudding. Flax seeds contain 27.3g of fiber, while rice pudding contains 0.1g.

Seeds, flaxseed and Puddings, rice, dry mix, prepared with 2% milk types were used in this article.

Infographic

Flax seeds vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +2915.4%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +525.4%
Contains more IronIron +1448.6%
Contains more CopperCopper +6677.8%
Contains more ZincZinc +1042.1%
Contains more PhosphorusPhosphorus +637.9%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +4254.4%
Contains more SeleniumSelenium +1236.8%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2092%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +595.3%
Contains more Vitamin B5Vitamin B5 +242%
Contains more Vitamin B6Vitamin B6 +1251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2075%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +455.9%
Contains more FatsFats +2486.5%
Contains more CarbsCarbs +38.8%
Contains more OtherOther +341.7%
Contains more WaterWater +955%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +1606.8%
Contains more Poly. FatPolyunsaturated fat +47783.3%
Contains less Sat. FatSaturated fat -73.6%

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 Rice pudding
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Rice pudding DV% diff.
Polyunsaturated fat 28.73g 0.06g 191%
Copper 1.22mg 0.018mg 134%
Vitamin B1 1.644mg 0.075mg 131%
Fiber 27.3g 0.1g 109%
Manganese 2.482mg 0.057mg 105%
Magnesium 392mg 13mg 90%
Phosphorus 642mg 87mg 79%
Iron 5.73mg 0.37mg 67%
Fats 42.16g 1.63g 62%
Selenium 25.4µg 1.9µg 43%
Zinc 4.34mg 0.38mg 36%
Vitamin B6 0.473mg 0.035mg 34%
Protein 18.29g 3.29g 30%
Folate 87µg 4µg 21%
Calories 534kcal 111kcal 21%
Potassium 813mg 130mg 20%
Monounsaturated fat 7.527g 0.441g 18%
Vitamin B3 3.08mg 0.443mg 16%
Calcium 255mg 105mg 15%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.288mg 14%
Saturated fat 3.663g 0.967g 12%
Vitamin B12 0µg 0.24µg 10%
Vitamin A 0µg 46µg 5%
Vitamin K 4.3µg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 34IU 4%
Sodium 30mg 109mg 3%
Carbs 28.88g 20.81g 3%
Vitamin B2 0.161mg 0.141mg 2%
Vitamin E 0.31mg 2%
Cholesterol 0mg 6mg 2%
Vitamin C 0.6mg 0.7mg 0%
Net carbs 1.58g 20.71g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.039mg 0%
Threonine 0.766mg 0.126mg 0%
Isoleucine 0.896mg 0.169mg 0%
Leucine 1.235mg 0.273mg 0%
Lysine 0.862mg 0.221mg 0%
Methionine 0.37mg 0.07mg 0%
Phenylalanine 0.957mg 0.135mg 0%
Valine 1.072mg 0.187mg 0%
Histidine 0.472mg 0.075mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
191%
Flax seeds
15%
Rice pudding

Comparison summary

Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 2.696g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 59)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 79mg)
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

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.