Brown Rice vs. Flaxseeds
Nutrition comparison of Cooked Brown Rice and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and flaxseeds:
- Both flaxseeds and brown rice are high in calories.
- Brown rice has 13 times less saturated fat than flaxseed.
- Flaxseed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and brown rice are high in calories. Flaxseed has 334% more calories than brown rice - flaxseed has 534 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Flaxseeds | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 84% | 21% |
| Fat | 7% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and brown rice contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 16 times more dietary fiber than brown rice - flaxseed has 27.3g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Flaxseeds and brown rice contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 568% more protein than brown rice - flaxseed has 18.3g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Brown rice has 13 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and brown rice contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Flaxseeds and brown rice contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Flaxseeds and brown rice contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both brown rice and flaxseeds contain significant amounts of niacin.
| Brown Rice | Flaxseeds | |
|---|---|---|
| Thiamin | 0.178 MG | 1.644 MG |
| Riboflavin | 0.069 MG | 0.161 MG |
| Niacin | 2.561 MG | 3.08 MG |
| Pantothenic acid | 0.38 MG | 0.985 MG |
| Vitamin B6 | 0.123 MG | 0.473 MG |
| Folate | 9 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 84 times more calcium than brown rice - flaxseed has 255mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 923% more iron than brown rice - flaxseed has 5.7mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 845% more potassium than brown rice - flaxseed has 813mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 22.813 G |
| Total | 0.011 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 0.355 G | 5.903 G |
| Total | 0.355 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or brown rice contain more calories in 100 grams?Both flaxseeds and brown rice are high in calories. Flaxseed has 330% more calories than brown rice - flaxseed has 534 calories in 100g and brown rice has 123 calories.
Does flaxseeds or brown rice have more carbohydrates?
By weight, flaxseeds and brown rice contain similar amounts of carbs - flaxseed has 28.9g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does flaxseeds or brown rice contain more calcium?
Flaxseed is a rich source of calcium and it has 84 times more calcium than brown rice - flaxseed has 255mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does flaxseeds or brown rice contain more iron?
Flaxseed is an abundant source of iron and it has 920% more iron than brown rice - flaxseed has 5.7mg of iron in 100 grams and brown rice has 0.56mg of iron.
Does flaxseeds or brown rice contain more potassium?
Flaxseed is a rich source of potassium and it has 850% more potassium than brown rice - flaxseed has 813mg of potassium in 100 grams and brown rice has 86mg of potassium.