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  6. Flax vs. Soybean

Flax vs. Soybean — In-Depth Nutrition Comparison

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How are Flax and Soybean different?

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Vitamin B6, and Vitamin B3 than Soybean.
  • Daily need coverage for Vitamin B1 from Flax is 124% higher.
  • Flax contains 8 times more Vitamin B3 than Soybean. While Flax contains 3.08mg of Vitamin B3, Soybean contains only 0.399mg.

Seeds, flaxseed and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Flax vs Soybean infographic
Infographic link

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.
Flax
Flax
9
:
1
Soybean
Soybean
Contains more Calcium +150%
Contains more Iron +11.5%
Contains more Magnesium +355.8%
Contains more Phosphorus +162%
Contains more Potassium +57.9%
Contains more Zinc +277.4%
Contains more Copper +199.8%
Contains more Manganese +201.2%
Contains more Selenium +247.9%
Contains less Sodium -96.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +150%
Contains more Iron +11.5%
Contains more Magnesium +355.8%
Contains more Phosphorus +162%
Contains more Potassium +57.9%
Contains more Zinc +277.4%
Contains more Copper +199.8%
Contains more Manganese +201.2%
Contains more Selenium +247.9%
Contains less Sodium -96.7%

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.
Flax
Flax
5
:
5
Soybean
Soybean
Contains more Vitamin B1 +960.6%
Contains more Vitamin B3 +671.9%
Contains more Vitamin B5 +450.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +61.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B2 +77%
Contains more Vitamin K +346.5%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B3 +671.9%
Contains more Vitamin B5 +450.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +61.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B2 +77%
Contains more Vitamin K +346.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Soybean
Soybean
Contains more Fats +370%
Contains more Carbs +245.5%
Contains more Other +94.2%
Contains more Water +798.7%
Equal in Protein - 18.21
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +370%
Contains more Carbs +245.5%
Contains more Other +94.2%
Contains more Water +798.7%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +467.3%
Contains less Saturated Fat -64.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +467.3%
Contains less Saturated Fat -64.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Soybean Opinion
Net carbs 1.58g 2.36g Soybean
Protein 18.29g 18.21g Flax
Fats 42.16g 8.97g Flax
Carbs 28.88g 8.36g Flax
Calories 534kcal 172kcal Flax
Sugar 1.55g 3g Flax
Fiber 27.3g 6g Flax
Calcium 255mg 102mg Flax
Iron 5.73mg 5.14mg Flax
Magnesium 392mg 86mg Flax
Phosphorus 642mg 245mg Flax
Potassium 813mg 515mg Flax
Sodium 30mg 1mg Soybean
Zinc 4.34mg 1.15mg Flax
Copper 1.22mg 0.407mg Flax
Manganese 2.482mg 0.824mg Flax
Selenium 25.4µg 7.3µg Flax
Vitamin A 0IU 9IU Soybean
Vitamin E 0.31mg 0.35mg Soybean
Vitamin C 0.6mg 1.7mg Soybean
Vitamin B1 1.644mg 0.155mg Flax
Vitamin B2 0.161mg 0.285mg Soybean
Vitamin B3 3.08mg 0.399mg Flax
Vitamin B5 0.985mg 0.179mg Flax
Vitamin B6 0.473mg 0.234mg Flax
Folate 87µg 54µg Flax
Vitamin K 4.3µg 19.2µg Soybean
Tryptophan 0.297mg 0.242mg Flax
Threonine 0.766mg 0.723mg Flax
Isoleucine 0.896mg 0.807mg Flax
Leucine 1.235mg 1.355mg Soybean
Lysine 0.862mg 1.108mg Soybean
Methionine 0.37mg 0.224mg Flax
Phenylalanine 0.957mg 0.869mg Flax
Valine 1.072mg 0.831mg Flax
Histidine 0.472mg 0.449mg Flax
Saturated Fat 3.663g 1.297g Soybean
Monounsaturated Fat 7.527g 1.981g Flax
Polyunsaturated fat 28.73g 5.064g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
23%
Soybean
Minerals Daily Need Coverage Score
191%
Flax
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.366g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.