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  6. Flax seeds vs. Soybean

Flax seeds vs. Soybean — In-Depth Nutrition Comparison

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How are Flax seeds and Soybean different?

  • Flax seeds have more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Vitamin B6, and Vitamin B3 than Soybean.
  • Daily need coverage for Vitamin B1 from Flax seeds is 124% higher.
  • Flax seeds contain 8 times more Vitamin B3 than Soybean. While Flax seeds contain 3.08mg of Vitamin B3, Soybean contains only 0.399mg.

Seeds, flaxseed and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

Infographic

Flax seeds vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +355.8%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +11.5%
Contains more CopperCopper +199.8%
Contains more ZincZinc +277.4%
Contains more PhosphorusPhosphorus +162%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +247.9%
Contains less SodiumSodium -96.7%

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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin B1Vitamin B1 +960.6%
Contains more Vitamin B3Vitamin B3 +671.9%
Contains more Vitamin B5Vitamin B5 +450.3%
Contains more Vitamin B6Vitamin B6 +102.1%
Contains more FolateFolate +61.1%
Contains more CholineCholine +65.7%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin KVitamin K +346.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +370%
Contains more CarbsCarbs +245.5%
Contains more OtherOther +94.2%
Contains more WaterWater +798.7%
~equal in Protein ~18.21g

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
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated Fat +280%
Contains more Poly. FatPolyunsaturated fat +467.3%
Contains less Sat. FatSaturated Fat -64.6%

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 Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Soybean Opinion
Calories 534kcal 172kcal Flax seeds
Protein 18.29g 18.21g Flax seeds
Fats 42.16g 8.97g Flax seeds
Vitamin C 0.6mg 1.7mg Soybean
Net carbs 1.58g 2.36g Soybean
Carbs 28.88g 8.36g Flax seeds
Magnesium 392mg 86mg Flax seeds
Calcium 255mg 102mg Flax seeds
Potassium 813mg 515mg Flax seeds
Iron 5.73mg 5.14mg Flax seeds
Sugar 1.55g 3g Flax seeds
Fiber 27.3g 6g Flax seeds
Copper 1.22mg 0.407mg Flax seeds
Zinc 4.34mg 1.15mg Flax seeds
Phosphorus 642mg 245mg Flax seeds
Sodium 30mg 1mg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.31mg 0.35mg Soybean
Manganese 2.482mg 0.824mg Flax seeds
Selenium 25.4µg 7.3µg Flax seeds
Vitamin B1 1.644mg 0.155mg Flax seeds
Vitamin B2 0.161mg 0.285mg Soybean
Vitamin B3 3.08mg 0.399mg Flax seeds
Vitamin B5 0.985mg 0.179mg Flax seeds
Vitamin B6 0.473mg 0.234mg Flax seeds
Vitamin K 4.3µg 19.2µg Soybean
Folate 87µg 54µg Flax seeds
Choline 78.7mg 47.5mg Flax seeds
Saturated Fat 3.663g 1.297g Soybean
Monounsaturated Fat 7.527g 1.981g Flax seeds
Polyunsaturated fat 28.73g 5.064g Flax seeds
Tryptophan 0.297mg 0.242mg Flax seeds
Threonine 0.766mg 0.723mg Flax seeds
Isoleucine 0.896mg 0.807mg Flax seeds
Leucine 1.235mg 1.355mg Soybean
Lysine 0.862mg 1.108mg Soybean
Methionine 0.37mg 0.224mg Flax seeds
Phenylalanine 0.957mg 0.869mg Flax seeds
Valine 1.072mg 0.831mg Flax seeds
Histidine 0.472mg 0.449mg 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 Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
191%
Flax seeds
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.366g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.