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  6. Flax seeds vs. Soy yogurt

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

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Important differences between flax seeds and soy yogurt

  • Flax seeds have more fiber and calcium; however, soy yogurt is richer in vitamin C and vitamin D.
  • Flax seeds' daily need coverage for fiber is 108% more.
  • Flax seeds contain 68 times more Fiber than soy yogurt. Flax seeds contain 27.3g of Fiber, while soy yogurt contains 0.4g.
  • Soy yogurt contains less saturated Fat.

The food varieties used in the comparison are Seeds, flaxseed and SILK Plain soy yogurt.

Infographic

Flax seeds vs Soy yogurt 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +93.2%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -56.7%

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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin B12 ~µg

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
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +592.8%
Contains more FatsFats +2295.5%
Contains more CarbsCarbs +198%
Contains more OtherOther +199.2%
Contains more WaterWater +1116.5%

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
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated Fat -94%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Soy yogurt Opinion
Calories 534kcal 66kcal Flax seeds
Protein 18.29g 2.64g Flax seeds
Fats 42.16g 1.76g Flax seeds
Vitamin C 0.6mg 13.2mg Soy yogurt
Net carbs 1.58g 9.29g Soy yogurt
Carbs 28.88g 9.69g Flax seeds
Vitamin D 0IU 53IU Soy yogurt
Magnesium 392mg Flax seeds
Calcium 255mg 132mg Flax seeds
Potassium 813mg Flax seeds
Iron 5.73mg Flax seeds
Sugar 1.55g 5.29g Flax seeds
Fiber 27.3g 0.4g Flax seeds
Copper 1.22mg Flax seeds
Zinc 4.34mg Flax seeds
Phosphorus 642mg Flax seeds
Sodium 30mg 13mg Soy yogurt
Vitamin E 0.31mg Flax seeds
Vitamin D 0µg 1.3µg Soy yogurt
Manganese 2.482mg Flax seeds
Selenium 25.4µg Flax seeds
Vitamin B1 1.644mg Flax seeds
Vitamin B2 0.161mg Flax seeds
Vitamin B3 3.08mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.22g Soy yogurt
Monounsaturated Fat 7.527g Flax seeds
Polyunsaturated fat 28.73g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Soy yogurt
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
62%
Flax seeds
6%
Soy yogurt
Minerals Daily Need Coverage Score
191%
Flax seeds
4%
Soy yogurt

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 3.443g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.74g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.