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  6. Soybean meal vs. Flax

Soybean meal vs. Flax — In-Depth Nutrition Comparison

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How are Soybean meal and Flax different?

  • Soybean meal is higher in Iron, Copper, Manganese, Folate, Potassium, and Vitamin B5, however, Flax is richer in Vitamin B1, Selenium, and Magnesium.
  • Daily need coverage for Iron from Soybean meal is 100% higher.
  • Soybean meal contains 3 times more Folate than Flax. While Soybean meal contains 303µg of Folate, Flax contains only 87µg.
  • Soybean meal has less Saturated Fat.

Soy meal, defatted, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Soybean meal vs Flax 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.
Soybean meal
Soybean meal
7
:
3
Flax
Flax
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more Copper +63.9%
Contains more Manganese +53.1%
Contains more Magnesium +28.1%
Contains more Selenium +669.7%
Equal in Calcium - 255
Equal in Phosphorus - 642
Soybean meal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more Copper +63.9%
Contains more Manganese +53.1%
Contains more Magnesium +28.1%
Contains more Selenium +669.7%
Equal in Calcium - 255
Equal in Phosphorus - 642

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.
Soybean meal
Soybean meal
5
:
5
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Folate +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Soybean meal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Folate +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean meal
Soybean meal
3
:
2
Flax
Flax
Contains more Protein +169%
Contains more Carbs +24.3%
Contains more Other +50.4%
Contains more Fats +1664%
Equal in Water - 6.96
Soybean meal
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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
Contains more Protein +169%
Contains more Carbs +24.3%
Contains more Other +50.4%
Contains more Fats +1664%
Equal in Water - 6.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean meal
Soybean meal
1
:
2
Flax
Flax
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +1740.3%
Contains more Polyunsaturated fat +2649.3%
Soybean meal
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +1740.3%
Contains more Polyunsaturated fat +2649.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Flax
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Soybean meal Flax Opinion
Net carbs 35.89g 1.58g Soybean meal
Protein 49.2g 18.29g Soybean meal
Fats 2.39g 42.16g Flax
Carbs 35.89g 28.88g Soybean meal
Calories 337kcal 534kcal Flax
Sugar 1.55g Soybean meal
Fiber 27.3g Flax
Calcium 244mg 255mg Flax
Iron 13.7mg 5.73mg Soybean meal
Magnesium 306mg 392mg Flax
Phosphorus 701mg 642mg Soybean meal
Potassium 2490mg 813mg Soybean meal
Sodium 3mg 30mg Soybean meal
Zinc 5.06mg 4.34mg Soybean meal
Copper 2mg 1.22mg Soybean meal
Manganese 3.8mg 2.482mg Soybean meal
Selenium 3.3µg 25.4µg Flax
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.691mg 1.644mg Flax
Vitamin B2 0.251mg 0.161mg Soybean meal
Vitamin B3 2.587mg 3.08mg Flax
Vitamin B5 1.976mg 0.985mg Soybean meal
Vitamin B6 0.569mg 0.473mg Soybean meal
Folate 303µg 87µg Soybean meal
Vitamin K 4.3µg Flax
Tryptophan 0.653mg 0.297mg Soybean meal
Threonine 1.952mg 0.766mg Soybean meal
Isoleucine 2.18mg 0.896mg Soybean meal
Leucine 3.66mg 1.235mg Soybean meal
Lysine 2.991mg 0.862mg Soybean meal
Methionine 0.606mg 0.37mg Soybean meal
Phenylalanine 2.346mg 0.957mg Soybean meal
Valine 2.243mg 1.072mg Soybean meal
Histidine 1.212mg 0.472mg Soybean meal
Saturated Fat 0.268g 3.663g Soybean meal
Monounsaturated Fat 0.409g 7.527g Flax
Polyunsaturated fat 1.045g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Flax
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%
Soybean meal
63%
Flax
Minerals Daily Need Coverage Score
264%
Soybean meal
191%
Flax

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (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 - 68)
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 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.
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.