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  6. Flaxseed oil vs. Soy milk

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.

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% 0.18% 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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flaxseed oil Soy milk Opinion
Calories 878kcal 54kcal Flaxseed oil
Protein 0.37g 3.27g Soy milk
Fats 99.01g 1.75g Flaxseed oil
Net carbs 0.39g 5.68g Soy milk
Carbs 0.39g 6.28g Soy milk
Magnesium 15mg 25mg Soy milk
Calcium 9mg 25mg Soy milk
Potassium 31mg 118mg Soy milk
Iron 0.34mg 0.64mg Soy milk
Sugar 3.99g Flaxseed oil
Fiber 0.6g Soy milk
Copper 0.067mg 0.128mg Soy milk
Zinc 0.31mg 0.12mg Flaxseed oil
Phosphorus 27mg 52mg Soy milk
Sodium 6mg 51mg Flaxseed oil
Vitamin A 3IU Soy milk
Vitamin E 0.71mg 0.11mg Flaxseed oil
Manganese 0.141mg 0.223mg Soy milk
Selenium 4.8µg Soy milk
Vitamin B1 0.06mg Soy milk
Vitamin B2 0.069mg Soy milk
Vitamin B3 0.513mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg Soy milk
Vitamin K 3.3µg 3µg Flaxseed oil
Folate 18µg Soy milk
Trans Fat 0.184g 0g Soy milk
Choline 23.6mg Soy milk
Saturated Fat 9.047g 0.205g Soy milk
Monounsaturated Fat 20.634g 0.401g Flaxseed oil
Polyunsaturated fat 64.876g 0.961g Flaxseed oil
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g 0g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flaxseed oil Soy milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
2%
Flaxseed oil
9%
Soy milk
Minerals Daily Need Coverage Score
9%
Flaxseed oil
19%
Soy milk

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 8.842g)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.