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Soybean meal vs Flax - In-Depth Nutrition Comparison

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How are Soybean meal and Flax different?

  • Soybean meal is higher in Iron, Copper, Manganese, Folate, Potassium, and Vitamin B5, however Flax is richer in Vitamin B1, Selenium, and Magnesium.
  • Daily need coverage for Iron from Soybean meal is 100% higher.
  • Soybean meal contains 3 times more Folate than Flax. While Soybean meal contains 303µg of Folate, Flax contains only 87µg.
  • Soybean meal has less Saturated Fat.

Soy meal, defatted, raw and Seeds, flaxseed are the varieties used in this article.

Infographic

Soybean meal vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more Copper +63.9%
Contains more Magnesium +28.1%
Equal in Calcium - 255
Equal in Phosphorus - 642
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Iron +139.1%
Contains more Potassium +206.3%
Contains less Sodium -90%
Contains more Zinc +16.6%
Contains more Copper +63.9%
Contains more Magnesium +28.1%
Equal in Calcium - 255
Equal in Phosphorus - 642

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Folate +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +55.9%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +20.3%
Contains more Folate +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.9%
Contains more Vitamin B3 +19.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean meal Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Flax Opinion
Net carbs 35.89g 1.58g Soybean meal
Protein 49.2g 18.29g Soybean meal
Fats 2.39g 42.16g Flax
Carbs 35.89g 28.88g Soybean meal
Calories 337kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Soybean meal
Fiber g 27.3g Flax
Calcium 244mg 255mg Flax
Iron 13.7mg 5.73mg Soybean meal
Magnesium 306mg 392mg Flax
Phosphorus 701mg 642mg Soybean meal
Potassium 2490mg 813mg Soybean meal
Sodium 3mg 30mg Soybean meal
Zinc 5.06mg 4.34mg Soybean meal
Copper 2mg 1.22mg Soybean meal
Vitamin A 40IU 0IU Soybean meal
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.691mg 1.644mg Flax
Vitamin B2 0.251mg 0.161mg Soybean meal
Vitamin B3 2.587mg 3.08mg Flax
Vitamin B5 1.976mg 0.985mg Soybean meal
Vitamin B6 0.569mg 0.473mg Soybean meal
Folate 303µg 87µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.653mg 0.297mg Soybean meal
Threonine 1.952mg 0.766mg Soybean meal
Isoleucine 2.18mg 0.896mg Soybean meal
Leucine 3.66mg 1.235mg Soybean meal
Lysine 2.991mg 0.862mg Soybean meal
Methionine 0.606mg 0.37mg Soybean meal
Phenylalanine 2.346mg 0.957mg Soybean meal
Valine 2.243mg 1.072mg Soybean meal
Histidine 1.212mg 0.472mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.268g 3.663g Soybean meal
Monounsaturated Fat 0.409g 7.527g Flax
Polyunsaturated fat 1.045g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Soybean meal
63
Flax
Mineral Summary Score
266
Soybean meal
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
295%
Soybean meal
110%
Flax
Carbohydrates
36%
Soybean meal
29%
Flax
Fats
11%
Soybean meal
195%
Flax

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.395g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Flax - 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.