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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
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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 Iron +192.3%
Contains more Calcium +1114.3%
Contains more Potassium +90.4%
Contains more Magnesium +121.5%
Contains more Copper +132.8%
Contains more Phosphorus +48.3%
Contains more Zinc +37.3%
Contains less Sodium -76.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +192.3%
Contains more Calcium +1114.3%
Contains more Potassium +90.4%
Contains more Magnesium +121.5%
Contains more Copper +132.8%
Contains more Phosphorus +48.3%
Contains more Zinc +37.3%
Contains less Sodium -76.7%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.