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Flax vs Soybean meal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Soybean meal
Soybean meal contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.395g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 32)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Soybean meal
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
31
Soybean meal
Mineral Summary Score
125
Flax
170
Soybean meal

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
Flax
2
:
Contains more Magnesium +28.1%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains more Copper +63.9%
Contains more Zinc +16.6%
Contains less Sodium -90%
Equal in Calcium - 244
Equal in Phosphorus - 701
Contains more Magnesium +28.1%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains more Copper +63.9%
Contains more Zinc +16.6%
Contains less Sodium -90%
Equal in Calcium - 244
Equal in Phosphorus - 701

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
Flax
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%

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 the food
Protein
110%
Flax
295%
Soybean meal
Carbohydrates
29%
Flax
36%
Soybean meal
Fats
195%
Flax
11%
Soybean meal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Soybean meal Opinion
Calories 534 337 Flax
Protein 18.29 49.2 Soybean meal
Fats 42.16 2.39 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 35.89 Soybean meal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 13.7 Soybean meal
Calcium 255 244 Flax
Potassium 813 2490 Soybean meal
Magnesium 392 306 Flax
Sugars 1.55 Flax
Fiber 27.3 Flax
Copper 1.22 2 Soybean meal
Zinc 4.34 5.06 Soybean meal
Starch
Phosphorus 642 701 Soybean meal
Sodium 30 3 Soybean meal
Vitamin A 0 40 Soybean meal
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.691 Flax
Vitamin B2 0.161 0.251 Soybean meal
Vitamin B3 3.08 2.587 Flax
Vitamin B5 0.985 1.976 Soybean meal
Vitamin B6 0.473 0.569 Soybean meal
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 3.663 0.268 Soybean meal
Monounsaturated Fat 7.527 0.409 Flax
Polyunsaturated fat 28.73 1.045 Flax
Tryptophan 0.297 0.653 Soybean meal
Threonine 0.766 1.952 Soybean meal
Isoleucine 0.896 2.18 Soybean meal
Leucine 1.235 3.66 Soybean meal
Lysine 0.862 2.991 Soybean meal
Methionine 0.37 0.606 Soybean meal
Phenylalanine 0.957 2.346 Soybean meal
Valine 1.072 2.243 Soybean meal
Histidine 0.472 1.212 Soybean meal
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.