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  6. Flaxseed oil vs. Soy sauce

Flaxseed oil vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between flaxseed oil and soy sauce

  • The amount of manganese, phosphorus, magnesium, iron, potassium, and zinc in soy sauce is higher than in flaxseed oil.
  • Soy sauce covers your daily sodium needs 239% more than flaxseed oil.
  • Soy sauce contains less saturated fat.
  • Soy sauce has a higher glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of flaxseed oil is 0.

Specific food types used in this comparison are Oil, flaxseed, contains added sliced flaxseed and Soy sauce made from soy and wheat (shoyu).

Infographic

Flaxseed oil vs Soy sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +55.8%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +393.3%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +1303.2%
Contains more IronIron +326.5%
Contains more ZincZinc +180.6%
Contains more PhosphorusPhosphorus +514.8%
Contains more ManganeseManganese +622%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Soy sauce DV% diff.
Polyunsaturated fat 64.876g 0.263g 431%
Sodium 6mg 5493mg 239%
Fats 99.01g 0.57g 151%
Monounsaturated fat 20.634g 0.088g 51%
Calories 878kcal 53kcal 41%
Saturated fat 9.047g 0.073g 41%
Manganese 0.141mg 1.018mg 38%
Phosphorus 27mg 166mg 20%
Protein 0.37g 8.14g 16%
Magnesium 15mg 74mg 14%
Iron 0.34mg 1.45mg 14%
Vitamin B3 2.196mg 14%
Vitamin B2 0.165mg 13%
Potassium 31mg 435mg 12%
Vitamin B6 0.148mg 11%
Vitamin B5 0.297mg 6%
Vitamin E 0.71mg 0mg 5%
Zinc 0.31mg 0.87mg 5%
Folate 14µg 4%
Vitamin B1 0.033mg 3%
Copper 0.067mg 0.043mg 3%
Fiber 0.8g 3%
Vitamin K 3.3µg 0µg 3%
Choline 18.3mg 3%
Calcium 9mg 33mg 2%
Carbs 0.39g 4.93g 2%
Selenium 0.5µg 1%
Net carbs 0.39g 4.13g N/A
Sugar 0.4g N/A
Trans fat 0.184g 0g N/A
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +17270.2%
Contains more ProteinProtein +2100%
Contains more CarbsCarbs +1164.1%
Contains more WaterWater +44368.8%
Contains more OtherOther +21628.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +23347.7%
Contains more Poly. FatPolyunsaturated fat +24567.7%
Contains less Sat. FatSaturated fat -99.2%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.