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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.

Infographic

Flax vs Soybean meal 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
Contains more Magnesium +28.1%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more Copper +63.9%
Equal in Calcium - 244
Equal in Phosphorus - 701
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Magnesium +28.1%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more 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
Flax
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Folate +248.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more 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.
Flax Soybean meal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Soybean meal Opinion
Net carbs 1.58g 35.89g Soybean meal
Protein 18.29g 49.2g Soybean meal
Fats 42.16g 2.39g Flax
Carbs 28.88g 35.89g Soybean meal
Calories 534kcal 337kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Soybean meal
Fiber 27.3g g Flax
Calcium 255mg 244mg Flax
Iron 5.73mg 13.7mg Soybean meal
Magnesium 392mg 306mg Flax
Phosphorus 642mg 701mg Soybean meal
Potassium 813mg 2490mg Soybean meal
Sodium 30mg 3mg Soybean meal
Zinc 4.34mg 5.06mg Soybean meal
Copper 1.22mg 2mg Soybean meal
Vitamin A 0IU 40IU Soybean meal
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.691mg Flax
Vitamin B2 0.161mg 0.251mg Soybean meal
Vitamin B3 3.08mg 2.587mg Flax
Vitamin B5 0.985mg 1.976mg Soybean meal
Vitamin B6 0.473mg 0.569mg Soybean meal
Folate 87µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.653mg Soybean meal
Threonine 0.766mg 1.952mg Soybean meal
Isoleucine 0.896mg 2.18mg Soybean meal
Leucine 1.235mg 3.66mg Soybean meal
Lysine 0.862mg 2.991mg Soybean meal
Methionine 0.37mg 0.606mg Soybean meal
Phenylalanine 0.957mg 2.346mg Soybean meal
Valine 1.072mg 2.243mg Soybean meal
Histidine 0.472mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.268g Soybean meal
Monounsaturated Fat 7.527g 0.409g Flax
Polyunsaturated fat 28.73g 1.045g Flax

Which food is preferable for your diet?

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

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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
Flax
63
Soybean meal
Mineral Summary Score
181
Flax
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
29%
Flax
36%
Soybean meal
Fats
195%
Flax
11%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.395g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal
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.

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.