White Rice vs. Flaxseed Oil
Nutrition comparison of Cooked White Rice and Flaxseed Oil
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
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and flaxseed oil:
- Both flaxseed oil and white rice are high in calories.
- Flaxseed oil has signficantly less carbohydrates than white rice.
- White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White rice has signficantly more iron than flaxseed oil.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and white rice are high in calories. Flaxseed oil has 580% more calories than white rice - flaxseed oil has 884 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. White rice has a macronutrient ratio of 8:91:2 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Flaxseed Oil | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 91% | ~ |
| Fat | 2% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
White rice has more dietary fiber than flaxseed oil - white rice has 0.3g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
White rice has 20 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and white rice has 99% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
trans fat
Both flaxseed oil and white rice are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin E
Flaxseed oil has more Vitamin E than white rice - flaxseed oil has 0.47mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than white rice - flaxseed oil has 9.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Rice | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.167 MG | ~ |
| Riboflavin | 0.016 MG | ~ |
| Niacin | 1.835 MG | ~ |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | ~ |
| Folate | 58 UG | ~ |
Minerals
calcium
Flaxseed oil and white rice contain similar amounts of calcium - flaxseed oil has 1mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
White rice has signficantly more iron than flaxseed oil - white rice has 1.5mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
White rice has more potassium than flaxseed oil - white rice has 29mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 53.368 G |
| Total | 0.01 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than white rice per 100 grams.
| White Rice | Flaxseed Oil | |
|---|---|---|
| linoleic acid | 0.046 G | 14.327 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.046 G | 14.342 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 Flaxseed Oil (Oil, flaxseed, cold pressed) .
Cooked White Rice g
()
|
Daily Values (%) |
Flaxseed Oil 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 flaxseed oil or white rice contain more calories in 100 grams?Both flaxseed oil and white rice are high in calories. Flaxseed oil has 580% more calories than white rice - flaxseed oil has 884 calories in 100g and white rice has 130 calories.
Does white rice or flaxseed oil have more carbohydrates?
By weight, flaxseed oil has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and flaxseed oil has no carbs..