Flax seeds vs. Soybean — In-Depth Nutrition Comparison
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How are flax seeds and soybeans different?
- Flax seeds have more vitamin B1, copper, fiber, magnesium, manganese, phosphorus, selenium, zinc, vitamin B6, and vitamin B3 than soybeans.
- Daily need coverage for vitamin B1 for flax seeds is 124% higher.
- Flax seeds contain 8 times more vitamin B3 than soybeans. While flax seeds contain 3.08mg of vitamin B3, soybeans contain only 0.399mg.
Seeds, flaxseed and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.
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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.
| 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.
| 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 EVitamin E | +12.9% |
| Contains more Vitamin B2Vitamin B2 | +77% |
| Contains more Vitamin KVitamin K | +346.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 5.064g | 158% |
| Vitamin B1 | 1.644mg | 0.155mg | 124% |
| Copper | 1.22mg | 0.407mg | 90% |
| Fiber | 27.3g | 6g | 85% |
| Magnesium | 392mg | 86mg | 73% |
| Manganese | 2.482mg | 0.824mg | 72% |
| Phosphorus | 642mg | 245mg | 57% |
| Fats | 42.16g | 8.97g | 51% |
| Selenium | 25.4µg | 7.3µg | 33% |
| Zinc | 4.34mg | 1.15mg | 29% |
| Calories | 534kcal | 172kcal | 18% |
| Vitamin B6 | 0.473mg | 0.234mg | 18% |
| Vitamin B3 | 3.08mg | 0.399mg | 17% |
| Vitamin B5 | 0.985mg | 0.179mg | 16% |
| Calcium | 255mg | 102mg | 15% |
| Monounsaturated fat | 7.527g | 1.981g | 14% |
| Vitamin K | 4.3µg | 19.2µg | 12% |
| Saturated fat | 3.663g | 1.297g | 11% |
| Vitamin B2 | 0.161mg | 0.285mg | 10% |
| Potassium | 813mg | 515mg | 9% |
| Folate | 87µg | 54µg | 8% |
| Iron | 5.73mg | 5.14mg | 7% |
| Carbs | 28.88g | 8.36g | 7% |
| Choline | 78.7mg | 47.5mg | 6% |
| Vitamin C | 0.6mg | 1.7mg | 1% |
| Sodium | 30mg | 1mg | 1% |
| Protein | 18.29g | 18.21g | 0% |
| Net carbs | 1.58g | 2.36g | N/A |
| Sugar | 1.55g | 3g | N/A |
| Vitamin E | 0.31mg | 0.35mg | 0% |
| Tryptophan | 0.297mg | 0.242mg | 0% |
| Threonine | 0.766mg | 0.723mg | 0% |
| Isoleucine | 0.896mg | 0.807mg | 0% |
| Leucine | 1.235mg | 1.355mg | 0% |
| Lysine | 0.862mg | 1.108mg | 0% |
| Methionine | 0.37mg | 0.224mg | 0% |
| Phenylalanine | 0.957mg | 0.869mg | 0% |
| Valine | 1.072mg | 0.831mg | 0% |
| Histidine | 0.472mg | 0.449mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
191%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Soybean is lower in Saturated fat (difference - 2.366g)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.