Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Soybean

Flax seeds vs. Soybean — In-Depth Nutrition Comparison

Compare

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.

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% 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 EVitamin E +12.9%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin KVitamin K +346.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Soybean 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

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%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Soybean
Soybean vs Soy milk
Soy milk
Soybean
Soybean vs Soybean meal
Soybean meal
Soybean
Soybean vs Soybean raw
Soybean raw

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.