Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Wild rice

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

Compare

How are flax seeds and wild rice different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than wild rice.
  • Daily need coverage for vitamin B1 for flax seeds is 133% higher.
  • Flax seeds contain 32 times more selenium than wild rice. While flax seeds contain 25.4µg of selenium, wild rice contains only 0.8µg.

Seeds, flaxseed and Wild rice, cooked are the varieties used in this article.

Infographic

Flax seeds vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +705%
Contains more IronIron +855%
Contains more CopperCopper +908.3%
Contains more ZincZinc +223.9%
Contains more PhosphorusPhosphorus +682.9%
Contains more ManganeseManganese +780.1%
Contains more SeleniumSelenium +3075%
Contains less SodiumSodium -90%

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +3061.5%
Contains more Vitamin B2Vitamin B2 +85.1%
Contains more Vitamin B3Vitamin B3 +139.3%
Contains more Vitamin B5Vitamin B5 +539.6%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin KVitamin K +760%
Contains more FolateFolate +234.6%
Contains more CholineCholine +671.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wild rice DV% diff.
Polyunsaturated fat 28.73g 0.213g 190%
Vitamin B1 1.644mg 0.052mg 133%
Copper 1.22mg 0.121mg 122%
Fiber 27.3g 1.8g 102%
Manganese 2.482mg 0.282mg 96%
Magnesium 392mg 32mg 86%
Phosphorus 642mg 82mg 80%
Fats 42.16g 0.34g 64%
Iron 5.73mg 0.6mg 64%
Selenium 25.4µg 0.8µg 45%
Protein 18.29g 3.99g 29%
Zinc 4.34mg 1.34mg 27%
Vitamin B6 0.473mg 0.135mg 26%
Calcium 255mg 3mg 25%
Calories 534kcal 101kcal 22%
Potassium 813mg 101mg 21%
Monounsaturated fat 7.527g 0.05g 19%
Vitamin B5 0.985mg 0.154mg 17%
Saturated fat 3.663g 0.049g 16%
Folate 87µg 26µg 15%
Choline 78.7mg 10.2mg 12%
Vitamin B3 3.08mg 1.287mg 11%
Vitamin B2 0.161mg 0.087mg 6%
Vitamin K 4.3µg 0.5µg 3%
Carbs 28.88g 21.34g 3%
Sodium 30mg 3mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 19.54g N/A
Sugar 1.55g 0.73g N/A
Vitamin E 0.31mg 0.24mg 0%
Tryptophan 0.297mg 0.049mg 0%
Threonine 0.766mg 0.127mg 0%
Isoleucine 0.896mg 0.167mg 0%
Leucine 1.235mg 0.276mg 0%
Lysine 0.862mg 0.17mg 0%
Methionine 0.37mg 0.119mg 0%
Phenylalanine 0.957mg 0.195mg 0%
Valine 1.072mg 0.232mg 0%
Histidine 0.472mg 0.104mg 0%
Fructose 0g 0.2g 0%
Omega-6 - Eicosadienoic acid 0.007g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +358.4%
Contains more FatsFats +12300%
Contains more CarbsCarbs +35.3%
Contains more OtherOther +827.5%
Contains more WaterWater +962.2%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +14954%
Contains more Poly. FatPolyunsaturated fat +13388.3%
Contains less Sat. FatSaturated fat -98.7%

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
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +248.5%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.