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

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What are the differences between flaxseed oil and soy milk?

  • Flaxseed oil is higher in monounsaturated fat and polyunsaturated fat, yet soy milk is higher in copper.
  • Flaxseed oil's daily need coverage for saturated fat is 44% more.
  • Flaxseed oil has 68 times more polyunsaturated fat than soy milk. While flaxseed oil has 64.876g of polyunsaturated fat, soy milk has only 0.961g.
  • The amount of saturated fat in soy milk is lower.
  • The glycemic index of flaxseed oil is lower.

We used Oil, flaxseed, contains added sliced flaxseed and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Flaxseed oil vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more ZincZinc +158.3%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +280.6%
Contains more IronIron +88.2%
Contains more CopperCopper +91%
Contains more PhosphorusPhosphorus +92.6%
Contains more ManganeseManganese +58.2%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +545.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Soy milk DV% diff.
Polyunsaturated fat 64.876g 0.961g 426%
Fats 99.01g 1.75g 150%
Monounsaturated fat 20.634g 0.401g 51%
Calories 878kcal 54kcal 41%
Saturated fat 9.047g 0.205g 40%
Selenium 4.8µg 9%
Copper 0.067mg 0.128mg 7%
Vitamin B5 0.373mg 7%
Protein 0.37g 3.27g 6%
Vitamin B6 0.077mg 6%
Vitamin B1 0.06mg 5%
Folate 18µg 5%
Vitamin B2 0.069mg 5%
Phosphorus 27mg 52mg 4%
Choline 23.6mg 4%
Vitamin E 0.71mg 0.11mg 4%
Manganese 0.141mg 0.223mg 4%
Iron 0.34mg 0.64mg 4%
Vitamin B3 0.513mg 3%
Potassium 31mg 118mg 3%
Fiber 0.6g 2%
Carbs 0.39g 6.28g 2%
Magnesium 15mg 25mg 2%
Calcium 9mg 25mg 2%
Sodium 6mg 51mg 2%
Zinc 0.31mg 0.12mg 2%
Net carbs 0.39g 5.68g N/A
Sugar 3.99g N/A
Vitamin K 3.3µg 3µg 0%
Trans fat 0.184g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 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 0g 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more FatsFats +5557.7%
Contains more ProteinProtein +783.8%
Contains more CarbsCarbs +1510.3%
Contains more WaterWater +54931.3%
Contains more OtherOther +828.6%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +5045.6%
Contains more Poly. FatPolyunsaturated fat +6650.9%
Contains less Sat. FatSaturated fat -97.7%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.