Soy sauce vs. Flax seeds — In-Depth Nutrition Comparison
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Summary of differences between soy sauce and flax seeds
- The amount of vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, selenium, and zinc in flax seeds is higher than in soy sauce.
- Soy sauce covers your daily need for sodium, 238% more than flax seeds.
- The amount of sodium in flax seeds is lower.
These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Seeds, flaxseed.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +429.7% |
| Contains more CalciumCalcium | +672.7% |
| Contains more PotassiumPotassium | +86.9% |
| Contains more IronIron | +295.2% |
| Contains more CopperCopper | +2737.2% |
| Contains more ZincZinc | +398.9% |
| Contains more PhosphorusPhosphorus | +286.7% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +143.8% |
| Contains more SeleniumSelenium | +4980% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +4881.8% |
| Contains more Vitamin B3Vitamin B3 | +40.3% |
| Contains more Vitamin B5Vitamin B5 | +231.6% |
| Contains more Vitamin B6Vitamin B6 | +219.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +521.4% |
| Contains more CholineCholine | +330.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +922.3% |
| Contains more OtherOther | +310% |
| Contains more ProteinProtein | +124.7% |
| Contains more FatsFats | +7296.5% |
| Contains more CarbsCarbs | +485.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +8453.4% |
| Contains more Poly. FatPolyunsaturated fat | +10824% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.3 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +1050% |
| Contains more GlucoseGlucose | +33.3% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 5493mg | 30mg | 238% |
| Polyunsaturated fat | 0.263g | 28.73g | 190% |
| Vitamin B1 | 0.033mg | 1.644mg | 134% |
| Copper | 0.043mg | 1.22mg | 131% |
| Fiber | 0.8g | 27.3g | 106% |
| Magnesium | 74mg | 392mg | 76% |
| Phosphorus | 166mg | 642mg | 68% |
| Fats | 0.57g | 42.16g | 64% |
| Manganese | 1.018mg | 2.482mg | 64% |
| Iron | 1.45mg | 5.73mg | 54% |
| Selenium | 0.5µg | 25.4µg | 45% |
| Zinc | 0.87mg | 4.34mg | 32% |
| Vitamin B6 | 0.148mg | 0.473mg | 25% |
| Calories | 53kcal | 534kcal | 24% |
| Calcium | 33mg | 255mg | 22% |
| Protein | 8.14g | 18.29g | 20% |
| Monounsaturated fat | 0.088g | 7.527g | 19% |
| Folate | 14µg | 87µg | 18% |
| Saturated fat | 0.073g | 3.663g | 16% |
| Vitamin B5 | 0.297mg | 0.985mg | 14% |
| Potassium | 435mg | 813mg | 11% |
| Choline | 18.3mg | 78.7mg | 11% |
| Carbs | 4.93g | 28.88g | 8% |
| Vitamin B3 | 2.196mg | 3.08mg | 6% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Vitamin E | 0mg | 0.31mg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 4.13g | 1.58g | N/A |
| Sugar | 0.4g | 1.55g | N/A |
| Vitamin B2 | 0.165mg | 0.161mg | 0% |
| Tryptophan | 0.096mg | 0.297mg | 0% |
| Threonine | 0.271mg | 0.766mg | 0% |
| Isoleucine | 0.318mg | 0.896mg | 0% |
| Leucine | 0.537mg | 1.235mg | 0% |
| Lysine | 0.381mg | 0.862mg | 0% |
| Methionine | 0.097mg | 0.37mg | 0% |
| Phenylalanine | 0.353mg | 0.957mg | 0% |
| Valine | 0.332mg | 1.072mg | 0% |
| Histidine | 0.174mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
62%
Minerals Daily Need Coverage Score
112%
191%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 3.59g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 5463mg)
Which food is cheaper?
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)