Flax vs Soybean meal - In-Depth Nutrition Comparison
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How are Flax and Soybean meal different?
- Flax is higher in Vitamin B1, Selenium, and Magnesium, however Soybean meal is richer in Iron, Copper, Manganese, Folate, Potassium, and Vitamin B5.
- Daily need coverage for Iron from Soybean meal is 100% higher.
- Flax contains 14 times more Saturated Fat than Soybean meal. While Flax contains 3.663g of Saturated Fat, Soybean meal contains only 0.268g.
Seeds, flaxseed and Soy meal, defatted, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Magnesium
+28.1%
Contains
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Iron
+139.1%
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Potassium
+206.3%
Contains
less
Sodium
-90%
Contains
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Zinc
+16.6%
Contains
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Copper
+63.9%
Equal in Calcium - 244
Equal in Phosphorus - 701
Contains
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Magnesium
+28.1%
Contains
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Iron
+139.1%
Contains
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Potassium
+206.3%
Contains
less
Sodium
-90%
Contains
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Zinc
+16.6%
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Copper
+63.9%
Equal in Calcium - 244
Equal in Phosphorus - 701
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
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+137.9%
Contains
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Vitamin B3
+19.1%
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Vitamin A
+∞%
Contains
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Vitamin B2
+55.9%
Contains
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Vitamin B5
+100.6%
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Vitamin B6
+20.3%
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Folate
+248.3%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+137.9%
Contains
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Vitamin B3
+19.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+55.9%
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Vitamin B5
+100.6%
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Vitamin B6
+20.3%
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Folate
+248.3%
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.
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| Lower in Sugar |
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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 price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.58g | 35.89g |
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| Protein | 18.29g | 49.2g |
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| Fats | 42.16g | 2.39g |
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| Carbs | 28.88g | 35.89g |
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| Calories | 534kcal | 337kcal |
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| Starch | g | g | |
| Fructose | 0g | g |
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| Sugar | 1.55g | g |
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| Fiber | 27.3g | g |
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| Calcium | 255mg | 244mg |
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| Iron | 5.73mg | 13.7mg |
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| Magnesium | 392mg | 306mg |
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| Phosphorus | 642mg | 701mg |
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| Potassium | 813mg | 2490mg |
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| Sodium | 30mg | 3mg |
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| Zinc | 4.34mg | 5.06mg |
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| Copper | 1.22mg | 2mg |
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| Vitamin A | 0IU | 40IU |
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| Vitamin E | 0.31mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.691mg |
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| Vitamin B2 | 0.161mg | 0.251mg |
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| Vitamin B3 | 3.08mg | 2.587mg |
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| Vitamin B5 | 0.985mg | 1.976mg |
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| Vitamin B6 | 0.473mg | 0.569mg |
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| Folate | 87µg | 303µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 4.3µg | µg |
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| Tryptophan | 0.297mg | 0.653mg |
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| Threonine | 0.766mg | 1.952mg |
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| Isoleucine | 0.896mg | 2.18mg |
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| Leucine | 1.235mg | 3.66mg |
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| Lysine | 0.862mg | 2.991mg |
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| Methionine | 0.37mg | 0.606mg |
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| Phenylalanine | 0.957mg | 2.346mg |
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| Valine | 1.072mg | 2.243mg |
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| Histidine | 0.472mg | 1.212mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
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| Saturated Fat | 3.663g | 0.268g |
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| Monounsaturated Fat | 7.527g | 0.409g |
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| Polyunsaturated fat | 28.73g | 1.045g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
63
Mineral Summary Score
181
266
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%
295%
Carbohydrates
29%
36%
Fats
195%
11%
Comparison summary
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Soybean meal is lower in Saturated Fat (difference - 3.395g)
Which food is lower in glycemic index?
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.