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 cover your daily need for 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.676g | 28.73g | 187% |
| Vitamin B1 | 0.115mg | 1.644mg | 127% |
| Fiber | 6.2g | 27.3g | 84% |
| Copper | 0.524mg | 1.22mg | 77% |
| Fats | 1.08g | 42.16g | 63% |
| Magnesium | 177mg | 392mg | 51% |
| Manganese | 1.329mg | 2.482mg | 50% |
| Iron | 1.96mg | 5.73mg | 47% |
| Selenium | 2.8µg | 25.4µg | 41% |
| Phosphorus | 433mg | 642mg | 30% |
| Calcium | 21mg | 255mg | 23% |
| Vitamin B3 | 6.733mg | 3.08mg | 23% |
| Monounsaturated fat | 0.159g | 7.527g | 18% |
| Saturated fat | 0.156g | 3.663g | 16% |
| Carbs | 74.9g | 28.88g | 15% |
| Zinc | 5.96mg | 4.34mg | 15% |
| Potassium | 427mg | 813mg | 11% |
| Calories | 357kcal | 534kcal | 9% |
| Vitamin B2 | 0.262mg | 0.161mg | 8% |
| Choline | 35mg | 78.7mg | 8% |
| Protein | 14.73g | 18.29g | 7% |
| Vitamin B6 | 0.391mg | 0.473mg | 6% |
| Vitamin E | 0.82mg | 0.31mg | 3% |
| Vitamin B5 | 1.074mg | 0.985mg | 2% |
| Vitamin K | 1.9µg | 4.3µg | 2% |
| Folate | 95µg | 87µg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Sodium | 7mg | 30mg | 1% |
| Net carbs | 68.7g | 1.58g | N/A |
| Sugar | 2.5g | 1.55g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.297mg | 0% |
| Threonine | 0.469mg | 0.766mg | 0% |
| Isoleucine | 0.618mg | 0.896mg | 0% |
| Leucine | 1.018mg | 1.235mg | 0% |
| Lysine | 0.629mg | 0.862mg | 0% |
| Methionine | 0.438mg | 0.37mg | 0% |
| Phenylalanine | 0.721mg | 0.957mg | 0% |
| Valine | 0.858mg | 1.072mg | 0% |
| Histidine | 0.384mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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