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  6. Flax seeds vs. Soy sauce

Flax seeds vs. Soy sauce — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and soy sauce

  • The amount of vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, selenium, and zinc in flax seeds is higher than in soy sauce.
  • Soy sauce covers your daily need for sodium, 238% more than flax seeds.
  • Flax seeds contain 51 times more selenium than soy sauce. While flax seeds contain 25.4µg of selenium, soy sauce contains only 0.5µg.
  • The amount of sodium in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed and Soy sauce made from soy and wheat (shoyu).

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +429.7%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +86.9%
Contains more IronIron +295.2%
Contains more CopperCopper +2737.2%
Contains more ZincZinc +398.9%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +143.8%
Contains more SeleniumSelenium +4980%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4881.8%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +231.6%
Contains more Vitamin B6Vitamin B6 +219.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +521.4%
Contains more CholineCholine +330.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Soy sauce DV% diff.
Sodium 30mg 5493mg 238%
Polyunsaturated fat 28.73g 0.263g 190%
Vitamin B1 1.644mg 0.033mg 134%
Copper 1.22mg 0.043mg 131%
Fiber 27.3g 0.8g 106%
Magnesium 392mg 74mg 76%
Phosphorus 642mg 166mg 68%
Fats 42.16g 0.57g 64%
Manganese 2.482mg 1.018mg 64%
Iron 5.73mg 1.45mg 54%
Selenium 25.4µg 0.5µg 45%
Zinc 4.34mg 0.87mg 32%
Vitamin B6 0.473mg 0.148mg 25%
Calories 534kcal 53kcal 24%
Calcium 255mg 33mg 22%
Protein 18.29g 8.14g 20%
Monounsaturated fat 7.527g 0.088g 19%
Folate 87µg 14µg 18%
Saturated fat 3.663g 0.073g 16%
Vitamin B5 0.985mg 0.297mg 14%
Potassium 813mg 435mg 11%
Choline 78.7mg 18.3mg 11%
Carbs 28.88g 4.93g 8%
Vitamin B3 3.08mg 2.196mg 6%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 4.13g N/A
Sugar 1.55g 0.4g N/A
Vitamin B2 0.161mg 0.165mg 0%
Tryptophan 0.297mg 0.096mg 0%
Threonine 0.766mg 0.271mg 0%
Isoleucine 0.896mg 0.318mg 0%
Leucine 1.235mg 0.537mg 0%
Lysine 0.862mg 0.381mg 0%
Methionine 0.37mg 0.097mg 0%
Phenylalanine 0.957mg 0.353mg 0%
Valine 1.072mg 0.332mg 0%
Histidine 0.472mg 0.174mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +124.7%
Contains more FatsFats +7296.5%
Contains more CarbsCarbs +485.8%
Contains more WaterWater +922.3%
Contains more OtherOther +310%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +8453.4%
Contains more Poly. FatPolyunsaturated fat +10824%
Contains less Sat. FatSaturated fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1050%
Contains more GlucoseGlucose +33.3%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.