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Flax vs. Soybean raw — In-Depth Nutrition Comparison

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How are Flax and Soybean raw different?

  • Flax is 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.
  • Flax contains 3 times more Fiber than Soybean raw. Flax contains 27.3g of Fiber, while Soybean raw contains 9.3g.

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

Infographic

Flax vs Soybean raw 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 Magnesium +40%
Contains more Selenium +42.7%
Contains more Iron +174%
Contains more Potassium +121%
Contains less Sodium -93.3%
Contains more Zinc +12.7%
Contains more Copper +35.9%
Equal in Calcium - 277
Equal in Phosphorus - 704
Equal in Manganese - 2.517
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Magnesium +40%
Contains more Selenium +42.7%
Contains more Iron +174%
Contains more Potassium +121%
Contains less Sodium -93.3%
Contains more Zinc +12.7%
Contains more Copper +35.9%
Equal in Calcium - 277
Equal in Phosphorus - 704
Equal in Manganese - 2.517

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.
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 A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin C +900%
Contains more Vitamin B2 +440.4%
Contains more Folate +331%
Contains more Choline +47.3%
Contains more Vitamin K +993%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
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 A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin C +900%
Contains more Vitamin B2 +440.4%
Contains more Folate +331%
Contains more Choline +47.3%
Contains more Vitamin K +993%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +111.4%
Contains more Protein +99.5%
Contains more Water +22.7%
Contains more Other +31.3%
Equal in Carbs - 30.16
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +111.4%
Contains more Protein +99.5%
Contains more Water +22.7%
Contains more Other +31.3%
Equal in Carbs - 30.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +70.9%
Contains more Polyunsaturated fat +155.3%
Contains less Saturated Fat -21.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +70.9%
Contains more Polyunsaturated fat +155.3%
Contains less Saturated 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.
Flax Soybean raw
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

All nutrients comparison - raw data values

Nutrient Flax Soybean raw Opinion
Net carbs 1.58g 20.86g Soybean raw
Protein 18.29g 36.49g Soybean raw
Fats 42.16g 19.94g Flax
Carbs 28.88g 30.16g Soybean raw
Calories 534kcal 446kcal Flax
Sugar 1.55g 7.33g Flax
Fiber 27.3g 9.3g Flax
Calcium 255mg 277mg Soybean raw
Iron 5.73mg 15.7mg Soybean raw
Magnesium 392mg 280mg Flax
Phosphorus 642mg 704mg Soybean raw
Potassium 813mg 1797mg Soybean raw
Sodium 30mg 2mg Soybean raw
Zinc 4.34mg 4.89mg Soybean raw
Copper 1.22mg 1.658mg Soybean raw
Manganese 2.482mg 2.517mg Soybean raw
Selenium 25.4µg 17.8µg Flax
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.31mg 0.85mg Soybean raw
Vitamin C 0.6mg 6mg Soybean raw
Vitamin B1 1.644mg 0.874mg Flax
Vitamin B2 0.161mg 0.87mg Soybean raw
Vitamin B3 3.08mg 1.623mg Flax
Vitamin B5 0.985mg 0.793mg Flax
Vitamin B6 0.473mg 0.377mg Flax
Folate 87µg 375µg Soybean raw
Choline 78.7mg 115.9mg Soybean raw
Vitamin K 4.3µg 47µg Soybean raw
Tryptophan 0.297mg 0.591mg Soybean raw
Threonine 0.766mg 1.766mg Soybean raw
Isoleucine 0.896mg 1.971mg Soybean raw
Leucine 1.235mg 3.309mg Soybean raw
Lysine 0.862mg 2.706mg Soybean raw
Methionine 0.37mg 0.547mg Soybean raw
Phenylalanine 0.957mg 2.122mg Soybean raw
Valine 1.072mg 2.029mg Soybean raw
Histidine 0.472mg 1.097mg Soybean raw
Saturated Fat 3.663g 2.884g Soybean raw
Monounsaturated Fat 7.527g 4.404g Flax
Polyunsaturated fat 28.73g 11.255g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Flax
83%
Soybean raw
Minerals Daily Need Coverage Score
191%
Flax
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw 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.

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