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  6. Flax seeds vs. Wild rice raw

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

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How are flax seeds and wild rice raw different?

  • Flax seeds are richer in vitamin B1, fiber, copper, magnesium, manganese, iron, selenium, phosphorus, and calcium, while wild rice raw is higher in vitamin B3.
  • Flax seeds cover your daily need for vitamin B1, 127% more than wild rice raw.
  • Flax seeds contain 12 times more calcium than wild rice raw. Flax seeds contain 255mg of calcium, while wild rice raw contains 21mg.

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

Infographic

Flax seeds vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +121.5%
Contains more CalciumCalcium +1114.3%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +192.3%
Contains more CopperCopper +132.8%
Contains more PhosphorusPhosphorus +48.3%
Contains more ManganeseManganese +86.8%
Contains more SeleniumSelenium +807.1%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -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" 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin KVitamin K +126.3%
Contains more CholineCholine +124.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +164.5%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B3Vitamin B3 +118.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~95µg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +24.2%
Contains more FatsFats +3803.7%
Contains more OtherOther +142.5%
Contains more CarbsCarbs +159.3%
Contains more WaterWater +11.5%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +4634%
Contains more Poly. FatPolyunsaturated fat +4150%
Contains less Sat. FatSaturated fat -95.7%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +71.6%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~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 Wild rice raw
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 seeds Wild rice raw DV% diff.
Polyunsaturated fat 28.73g 0.676g 187%
Vitamin B1 1.644mg 0.115mg 127%
Fiber 27.3g 6.2g 84%
Copper 1.22mg 0.524mg 77%
Fats 42.16g 1.08g 63%
Magnesium 392mg 177mg 51%
Manganese 2.482mg 1.329mg 50%
Iron 5.73mg 1.96mg 47%
Selenium 25.4µg 2.8µg 41%
Phosphorus 642mg 433mg 30%
Calcium 255mg 21mg 23%
Vitamin B3 3.08mg 6.733mg 23%
Monounsaturated fat 7.527g 0.159g 18%
Saturated fat 3.663g 0.156g 16%
Carbs 28.88g 74.9g 15%
Zinc 4.34mg 5.96mg 15%
Potassium 813mg 427mg 11%
Calories 534kcal 357kcal 9%
Vitamin B2 0.161mg 0.262mg 8%
Choline 78.7mg 35mg 8%
Protein 18.29g 14.73g 7%
Vitamin B6 0.473mg 0.391mg 6%
Vitamin E 0.31mg 0.82mg 3%
Vitamin B5 0.985mg 1.074mg 2%
Vitamin K 4.3µg 1.9µg 2%
Folate 87µg 95µg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 7mg 1%
Net carbs 1.58g 68.7g N/A
Sugar 1.55g 2.5g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.179mg 0%
Threonine 0.766mg 0.469mg 0%
Isoleucine 0.896mg 0.618mg 0%
Leucine 1.235mg 1.018mg 0%
Lysine 0.862mg 0.629mg 0%
Methionine 0.37mg 0.438mg 0%
Phenylalanine 0.957mg 0.721mg 0%
Valine 1.072mg 0.858mg 0%
Histidine 0.472mg 0.384mg 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 Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
191%
Flax seeds
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 3.507g)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.95g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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

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 raw - 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.