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  6. Wild rice raw vs. Flax seeds

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

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How are Wild rice raw and Flax seeds different?

  • Wild rice raw is richer in Vitamin B3, while Flax seeds are higher in Vitamin B1, Fiber, Copper, Magnesium, Manganese, Iron, Selenium, Phosphorus, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 127% more than Wild rice raw.
  • Wild rice raw contains 2 times more Vitamin B3 than Flax seeds. Wild rice raw contains 6.733mg of Vitamin B3, while Flax seeds contain 3.08mg.

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

Infographic

Wild rice raw vs Flax seeds 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -76.7%
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%

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 0% 1.1% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.156 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -95.7%
Contains more Mono. FatMonounsaturated Fat +4634%
Contains more Poly. FatPolyunsaturated fat +4150%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
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.
Wild rice raw Flax seeds
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 Wild rice raw Flax seeds Opinion
Calories 357kcal 534kcal Flax seeds
Protein 14.73g 18.29g Flax seeds
Fats 1.08g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 68.7g 1.58g Wild rice raw
Carbs 74.9g 28.88g Wild rice raw
Magnesium 177mg 392mg Flax seeds
Calcium 21mg 255mg Flax seeds
Potassium 427mg 813mg Flax seeds
Iron 1.96mg 5.73mg Flax seeds
Sugar 2.5g 1.55g Flax seeds
Fiber 6.2g 27.3g Flax seeds
Copper 0.524mg 1.22mg Flax seeds
Zinc 5.96mg 4.34mg Wild rice raw
Phosphorus 433mg 642mg Flax seeds
Sodium 7mg 30mg Wild rice raw
Vitamin A 19IU 0IU Wild rice raw
Vitamin A 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.31mg Wild rice raw
Manganese 1.329mg 2.482mg Flax seeds
Selenium 2.8µg 25.4µg Flax seeds
Vitamin B1 0.115mg 1.644mg Flax seeds
Vitamin B2 0.262mg 0.161mg Wild rice raw
Vitamin B3 6.733mg 3.08mg Wild rice raw
Vitamin B5 1.074mg 0.985mg Wild rice raw
Vitamin B6 0.391mg 0.473mg Flax seeds
Vitamin K 1.9µg 4.3µg Flax seeds
Folate 95µg 87µg Wild rice raw
Choline 35mg 78.7mg Flax seeds
Saturated Fat 0.156g 3.663g Wild rice raw
Monounsaturated Fat 0.159g 7.527g Flax seeds
Polyunsaturated fat 0.676g 28.73g Flax seeds
Tryptophan 0.179mg 0.297mg Flax seeds
Threonine 0.469mg 0.766mg Flax seeds
Isoleucine 0.618mg 0.896mg Flax seeds
Leucine 1.018mg 1.235mg Flax seeds
Lysine 0.629mg 0.862mg Flax seeds
Methionine 0.438mg 0.37mg Wild rice raw
Phenylalanine 0.721mg 0.957mg Flax seeds
Valine 0.858mg 1.072mg Flax seeds
Histidine 0.384mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Flax seeds
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
37%
Wild rice raw
62%
Flax seeds
Minerals Daily Need Coverage Score
96%
Wild rice raw
191%
Flax seeds

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.