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  6. Soy yogurt vs. Flax seeds

Soy yogurt vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between soy yogurt and flax seeds

  • Soy yogurt has more vitamin C and vitamin D; however, flax seeds are richer in fiber and calcium.
  • Flax seeds' daily need coverage for fiber is 108% more.
  • Flax seeds contain less sugar.

The food varieties used in the comparison are SILK Plain soy yogurt and Seeds, flaxseed.

Infographic

Soy yogurt vs Flax seeds 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
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%
Contains less SodiumSodium -56.7%
Contains more CalciumCalcium +93.2%

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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
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
Contains more WaterWater +1116.5%
Contains more ProteinProtein +592.8%
Contains more FatsFats +2295.5%
Contains more CarbsCarbs +198%
Contains more OtherOther +199.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
9% 19% 72%
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 -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Flax seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Flax seeds DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 137%
Copper 1.22mg 136%
Manganese 2.482mg 108%
Fiber 0.4g 27.3g 108%
Magnesium 392mg 93%
Phosphorus 642mg 92%
Iron 5.73mg 72%
Fats 1.76g 42.16g 62%
Selenium 25.4µg 46%
Zinc 4.34mg 39%
Vitamin B6 0.473mg 36%
Protein 2.64g 18.29g 31%
Potassium 813mg 24%
Calories 66kcal 534kcal 23%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 3.08mg 19%
Monounsaturated fat 7.527g 19%
Saturated fat 0.22g 3.663g 16%
Choline 78.7mg 14%
Vitamin C 13.2mg 0.6mg 14%
Calcium 132mg 255mg 12%
Vitamin B2 0.161mg 12%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Carbs 9.69g 28.88g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 13mg 30mg 1%
Net carbs 9.29g 1.58g N/A
Sugar 5.29g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Soy yogurt
62%
Flax seeds
Minerals Daily Need Coverage Score
4%
Soy yogurt
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Soy yogurt
Soy yogurt is lower in Saturated fat (difference - 3.443g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.74g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.