Flax seeds vs. Soybean raw — In-Depth Nutrition Comparison
Compare
How are Flax seeds and Soybean raw different?
- Flax seeds are richer in Fiber, Vitamin B1, Magnesium, and Selenium, while Soybean raw is higher in Iron, Folate, Vitamin B2, Copper, Vitamin K, and Potassium.
- Soybean raw covers your daily need of Iron 125% more than Flax seeds.
- Flax seeds contain 3 times more Fiber than Soybean raw. Flax seeds contain 27.3g of Fiber, while Soybean raw contains 9.3g.
Seeds, flaxseed and Soybeans, mature seeds, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more SeleniumSelenium | +42.7% |
| Contains more PotassiumPotassium | +121% |
| Contains more IronIron | +174% |
| Contains more CopperCopper | +35.9% |
| Contains more ZincZinc | +12.7% |
| Contains less SodiumSodium | -93.3% |
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 | +88.1% |
| Contains more Vitamin B3Vitamin B3 | +89.8% |
| Contains more Vitamin B5Vitamin B5 | +24.2% |
| Contains more Vitamin B6Vitamin B6 | +25.5% |
| Contains more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +174.2% |
| Contains more Vitamin B2Vitamin B2 | +440.4% |
| Contains more Vitamin KVitamin K | +993% |
| Contains more FolateFolate | +331% |
| Contains more CholineCholine | +47.3% |
~equal in
Vitamin D
~0µg
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +111.4% |
| Contains more ProteinProtein | +99.5% |
| Contains more WaterWater | +22.7% |
| Contains more OtherOther | +31.3% |
~equal in
Carbs
~30.16g
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
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated Fat | +70.9% |
| Contains more Poly. FatPolyunsaturated fat | +155.3% |
| Contains less Sat. FatSaturated Fat | -21.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 534kcal | 446kcal |
|
| Protein | 18.29g | 36.49g |
|
| Fats | 42.16g | 19.94g |
|
| Vitamin C | 0.6mg | 6mg |
|
| Net carbs | 1.58g | 20.86g |
|
| Carbs | 28.88g | 30.16g |
|
| Magnesium | 392mg | 280mg |
|
| Calcium | 255mg | 277mg |
|
| Potassium | 813mg | 1797mg |
|
| Iron | 5.73mg | 15.7mg |
|
| Sugar | 1.55g | 7.33g |
|
| Fiber | 27.3g | 9.3g |
|
| Copper | 1.22mg | 1.658mg |
|
| Zinc | 4.34mg | 4.89mg |
|
| Phosphorus | 642mg | 704mg |
|
| Sodium | 30mg | 2mg |
|
| Vitamin A | 0IU | 22IU |
|
| Vitamin A | 0µg | 1µg |
|
| Vitamin E | 0.31mg | 0.85mg |
|
| Manganese | 2.482mg | 2.517mg |
|
| Selenium | 25.4µg | 17.8µg |
|
| Vitamin B1 | 1.644mg | 0.874mg |
|
| Vitamin B2 | 0.161mg | 0.87mg |
|
| Vitamin B3 | 3.08mg | 1.623mg |
|
| Vitamin B5 | 0.985mg | 0.793mg |
|
| Vitamin B6 | 0.473mg | 0.377mg |
|
| Vitamin K | 4.3µg | 47µg |
|
| Folate | 87µg | 375µg |
|
| Choline | 78.7mg | 115.9mg |
|
| Saturated Fat | 3.663g | 2.884g |
|
| Monounsaturated Fat | 7.527g | 4.404g |
|
| Polyunsaturated fat | 28.73g | 11.255g |
|
| Tryptophan | 0.297mg | 0.591mg |
|
| Threonine | 0.766mg | 1.766mg |
|
| Isoleucine | 0.896mg | 1.971mg |
|
| Leucine | 1.235mg | 3.309mg |
|
| Lysine | 0.862mg | 2.706mg |
|
| Methionine | 0.37mg | 0.547mg |
|
| Phenylalanine | 0.957mg | 2.122mg |
|
| Valine | 1.072mg | 2.029mg |
|
| Histidine | 0.472mg | 1.097mg |
|
| Omega-6 - Eicosadienoic acid | 0.007g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
83%
Minerals Daily Need Coverage Score
191%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 5.78g)
Which food is cheaper?
Flax seeds 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.