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Wild rice vs Flax - In-Depth Nutrition Comparison

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How are Wild rice and Flax different?

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

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

Infographic

Wild rice vs Flax 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
:
6
Flax
Contains more Zinc +37.3%
Contains less Sodium -76.7%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Zinc +37.3%
Contains less Sodium -76.7%
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%

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
:
4
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985
Equal in Folate - 87
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +164.5%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +118.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1329.6%
Contains more Vitamin B6 +21%
Contains more Vitamin K +126.3%
Equal in Vitamin B5 - 0.985
Equal in Folate - 87

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
39
Wild rice
63
Flax
Mineral Summary Score
96
Wild rice
181
Flax

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
88%
Wild rice
110%
Flax
Carbohydrates
75%
Wild rice
29%
Flax
Fats
5%
Wild rice
195%
Flax

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.
Wild rice Flax
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
Wild rice Flax
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 Wild rice Flax Opinion
Calories 357 534 Flax
Protein 14.73 18.29 Flax
Fats 1.08 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 74.9 28.88 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.73 Flax
Calcium 21 255 Flax
Potassium 427 813 Flax
Magnesium 177 392 Flax
Sugar 2.5 1.55 Flax
Fiber 6.2 27.3 Flax
Copper 0.524 1.22 Flax
Zinc 5.96 4.34 Wild rice
Starch
Phosphorus 433 642 Flax
Sodium 7 30 Wild rice
Vitamin A 19 0 Wild rice
Vitamin E 0.82 0.31 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 1.644 Flax
Vitamin B2 0.262 0.161 Wild rice
Vitamin B3 6.733 3.08 Wild rice
Vitamin B5 1.074 0.985 Wild rice
Vitamin B6 0.391 0.473 Flax
Vitamin B12 0 0
Vitamin K 1.9 4.3 Flax
Folate 95 87 Wild rice
Trans Fat
Saturated Fat 0.156 3.663 Wild rice
Monounsaturated Fat 0.159 7.527 Flax
Polyunsaturated fat 0.676 28.73 Flax
Tryptophan 0.179 0.297 Flax
Threonine 0.469 0.766 Flax
Isoleucine 0.618 0.896 Flax
Leucine 1.018 1.235 Flax
Lysine 0.629 0.862 Flax
Methionine 0.438 0.37 Wild rice
Phenylalanine 0.721 0.957 Flax
Valine 0.858 1.072 Flax
Histidine 0.384 0.472 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Flax - 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.