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Flax vs Soybean - In-Depth Nutrition Comparison

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How are Flax and Soybean different?

  • Flax is richer in Fiber, Vitamin B1, Magnesium, and Selenium, while Soybean is higher in Iron, Folate, Vitamin B2, Copper, Vitamin K, and Potassium.
  • Soybean covers your daily need of Iron 125% more than Flax.
  • Flax contains 3 times more Fiber than Soybean. Flax contains 27.3g of Fiber, while Soybean contains 9.3g.

Seeds, flaxseed and Soybeans, mature seeds, raw types were used in this article.

Infographic

Flax vs Soybean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
1
:
Contains more Magnesium +40%
Contains more Iron +174%
Contains more Potassium +121%
Contains more Copper +35.9%
Contains more Zinc +12.7%
Contains less Sodium -93.3%
Equal in Calcium - 277
Equal in Phosphorus - 704
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Magnesium +40%
Contains more Iron +174%
Contains more Potassium +121%
Contains more Copper +35.9%
Contains more Zinc +12.7%
Contains less Sodium -93.3%
Equal in Calcium - 277
Equal in Phosphorus - 704

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
4
:
Contains more Vitamin B1 +88.1%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +25.5%
Contains more Vitamin C +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +440.4%
Contains more Vitamin K +993%
Contains more Folate +331%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin B1 +88.1%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +25.5%
Contains more Vitamin C +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +440.4%
Contains more Vitamin K +993%
Contains more Folate +331%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
85
Soybean
Mineral Summary Score
181
Flax
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
219%
Soybean
Carbohydrates
29%
Flax
30%
Soybean
Fats
195%
Flax
92%
Soybean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.78g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
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.

All nutrients comparison - raw data values

Nutrient Flax Soybean Opinion
Calories 534 446 Flax
Protein 18.29 36.49 Soybean
Fats 42.16 19.94 Flax
Vitamin C 0.6 6 Soybean
Carbs 28.88 30.16 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 15.7 Soybean
Calcium 255 277 Soybean
Potassium 813 1797 Soybean
Magnesium 392 280 Flax
Sugar 1.55 7.33 Flax
Fiber 27.3 9.3 Flax
Copper 1.22 1.658 Soybean
Zinc 4.34 4.89 Soybean
Starch
Phosphorus 642 704 Soybean
Sodium 30 2 Soybean
Vitamin A 0 22 Soybean
Vitamin E 0.31 0.85 Soybean
Vitamin D 0 0
Vitamin B1 1.644 0.874 Flax
Vitamin B2 0.161 0.87 Soybean
Vitamin B3 3.08 1.623 Flax
Vitamin B5 0.985 0.793 Flax
Vitamin B6 0.473 0.377 Flax
Vitamin B12 0 0
Vitamin K 4.3 47 Soybean
Folate 87 375 Soybean
Trans Fat 0 Flax
Saturated Fat 3.663 2.884 Soybean
Monounsaturated Fat 7.527 4.404 Flax
Polyunsaturated fat 28.73 11.255 Flax
Tryptophan 0.297 0.591 Soybean
Threonine 0.766 1.766 Soybean
Isoleucine 0.896 1.971 Soybean
Leucine 1.235 3.309 Soybean
Lysine 0.862 2.706 Soybean
Methionine 0.37 0.547 Soybean
Phenylalanine 0.957 2.122 Soybean
Valine 1.072 2.029 Soybean
Histidine 0.472 1.097 Soybean
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.