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  6. Flax seeds vs. Soybean raw

Flax seeds vs. Soybean raw — In-Depth Nutrition Comparison

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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 for 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

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
~equal in Calcium ~277mg
~equal in Phosphorus ~704mg
~equal in Manganese ~2.517mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Soybean raw DV% diff.
Iron 5.73mg 15.7mg 125%
Polyunsaturated fat 28.73g 11.255g 117%
Fiber 27.3g 9.3g 72%
Folate 87µg 375µg 72%
Vitamin B1 1.644mg 0.874mg 64%
Vitamin B2 0.161mg 0.87mg 55%
Copper 1.22mg 1.658mg 49%
Protein 18.29g 36.49g 36%
Vitamin K 4.3µg 47µg 36%
Fats 42.16g 19.94g 34%
Potassium 813mg 1797mg 29%
Magnesium 392mg 280mg 27%
Selenium 25.4µg 17.8µg 14%
Vitamin B3 3.08mg 1.623mg 9%
Phosphorus 642mg 704mg 9%
Monounsaturated fat 7.527g 4.404g 8%
Choline 78.7mg 115.9mg 7%
Vitamin B6 0.473mg 0.377mg 7%
Vitamin C 0.6mg 6mg 6%
Zinc 4.34mg 4.89mg 5%
Vitamin B5 0.985mg 0.793mg 4%
Saturated fat 3.663g 2.884g 4%
Calories 534kcal 446kcal 4%
Vitamin E 0.31mg 0.85mg 4%
Manganese 2.482mg 2.517mg 2%
Calcium 255mg 277mg 2%
Sodium 30mg 2mg 1%
Carbs 28.88g 30.16g 0%
Net carbs 1.58g 20.86g N/A
Sugar 1.55g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.591mg 0%
Threonine 0.766mg 1.766mg 0%
Isoleucine 0.896mg 1.971mg 0%
Leucine 1.235mg 3.309mg 0%
Lysine 0.862mg 2.706mg 0%
Methionine 0.37mg 0.547mg 0%
Phenylalanine 0.957mg 2.122mg 0%
Valine 1.072mg 2.029mg 0%
Histidine 0.472mg 1.097mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
16% 24% 61%
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%

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 seeds - 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.