White Rice vs. Flaxseeds
Nutrition comparison of Cooked White 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
white rice
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and flaxseeds:
- Both white rice and flaxseeds are high in calories.
- Flaxseed has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- White rice has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and flaxseeds are high in calories. Flaxseed has 311% more calories than white rice - white rice has 130 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. White rice has a macronutrient ratio of 8:91:2 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Flaxseeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 2% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and flaxseeds contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 90 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
White rice has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has 668% more protein than white rice - white rice has 2.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than flaxseed - white rice has 0.06g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and white rice contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Flaxseeds and white rice contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Flaxseeds and white rice contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both white rice and flaxseeds contain significant amounts of niacin and folate.
| White Rice | Flaxseeds | |
|---|---|---|
| Thiamin | 0.167 MG | 1.644 MG |
| Riboflavin | 0.016 MG | 0.161 MG |
| Niacin | 1.835 MG | 3.08 MG |
| Pantothenic acid | 0.411 MG | 0.985 MG |
| Vitamin B6 | 0.05 MG | 0.473 MG |
| Folate | 58 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 84 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 285% more iron than white rice - white rice has 1.5mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 27 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 22.813 G |
| Total | 0.01 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than white rice per 100 grams.
| White Rice | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.046 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Flaxseeds (Seeds, flaxseed) .
Cooked White 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 % |
|
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 % |
|
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 % |
|
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 white rice or flaxseeds contain more calories in 100 grams?Both white rice and flaxseeds are high in calories. Flaxseed has 310% more calories than white rice - white rice has 130 calories in 100g and flaxseed has 534 calories.
Does white rice or flaxseeds have more carbohydrates?
By weight, white rice and flaxseeds contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does white rice or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 84 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does white rice or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 290% more iron than white rice - white rice has 1.5mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does white rice or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 27 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and flaxseed has 813mg of potassium.