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Flax vs Wild rice - In-Depth Nutrition Comparison

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How are Flax and Wild rice different?

  • Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Manganese, Iron, Selenium, Phosphorus, and Calcium, while Wild rice is higher in Vitamin B3.
  • Flax covers your daily need of Vitamin B1 127% more than Wild rice.
  • Flax contains 12 times more Calcium than Wild rice. Flax contains 255mg of Calcium, while Wild rice contains 21mg.

Seeds, flaxseed and Wild rice, raw types were used in this article.

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Calcium +1114.3%
Contains more Iron +192.3%
Contains more Magnesium +121.5%
Contains more Phosphorus +48.3%
Contains more Potassium +90.4%
Contains more Copper +132.8%
Contains less Sodium -76.7%
Contains more Zinc +37.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +1114.3%
Contains more Iron +192.3%
Contains more Magnesium +121.5%
Contains more Phosphorus +48.3%
Contains more Potassium +90.4%
Contains more Copper +132.8%
Contains less Sodium -76.7%
Contains more Zinc +37.3%

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Equal in Vitamin B5 - 1.074
Equal in Folate - 95
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Equal in Vitamin B5 - 1.074
Equal in Folate - 95

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 Wild rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Wild rice Opinion
Net carbs 1.58g 68.7g Wild rice
Protein 18.29g 14.73g Flax
Fats 42.16g 1.08g Flax
Carbs 28.88g 74.9g Wild rice
Calories 534kcal 357kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 2.5g Flax
Fiber 27.3g 6.2g Flax
Calcium 255mg 21mg Flax
Iron 5.73mg 1.96mg Flax
Magnesium 392mg 177mg Flax
Phosphorus 642mg 433mg Flax
Potassium 813mg 427mg Flax
Sodium 30mg 7mg Wild rice
Zinc 4.34mg 5.96mg Wild rice
Copper 1.22mg 0.524mg Flax
Vitamin A 0IU 19IU Wild rice
Vitamin E 0.31mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.115mg Flax
Vitamin B2 0.161mg 0.262mg Wild rice
Vitamin B3 3.08mg 6.733mg Wild rice
Vitamin B5 0.985mg 1.074mg Wild rice
Vitamin B6 0.473mg 0.391mg Flax
Folate 87µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.9µg Flax
Tryptophan 0.297mg 0.179mg Flax
Threonine 0.766mg 0.469mg Flax
Isoleucine 0.896mg 0.618mg Flax
Leucine 1.235mg 1.018mg Flax
Lysine 0.862mg 0.629mg Flax
Methionine 0.37mg 0.438mg Wild rice
Phenylalanine 0.957mg 0.721mg Flax
Valine 1.072mg 0.858mg Flax
Histidine 0.472mg 0.384mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.156g Wild rice
Monounsaturated Fat 7.527g 0.159g Flax
Polyunsaturated fat 28.73g 0.676g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
39
Wild rice
Mineral Summary Score
181
Flax
96
Wild 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
88%
Wild rice
Carbohydrates
29%
Flax
75%
Wild rice
Fats
195%
Flax
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.95g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.