Soybean meal vs. Flax seeds — In-Depth Nutrition Comparison
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How are soybean meal and flax seeds different?
- Soybean meal is higher in iron, copper, manganese, folate, potassium, and vitamin B5; however, flax seeds are richer in vitamin B1, selenium, and magnesium.
- Daily need coverage for iron for soybean meal is 100% higher.
- Soybean meal contains 3 times more folate than flax seeds. While soybean meal contains 303µg of folate, flax seeds contain only 87µg.
- Soybean meal has less saturated fat.
Soy meal, defatted, raw and Seeds, flaxseed are the varieties used in this article.
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 PotassiumPotassium | +206.3% |
| Contains more IronIron | +139.1% |
| Contains more CopperCopper | +63.9% |
| Contains more ZincZinc | +16.6% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +53.1% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more SeleniumSelenium | +669.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +55.9% |
| Contains more Vitamin B5Vitamin B5 | +100.6% |
| Contains more Vitamin B6Vitamin B6 | +20.3% |
| Contains more FolateFolate | +248.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +137.9% |
| Contains more Vitamin B3Vitamin B3 | +19.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +169% |
| Contains more CarbsCarbs | +24.3% |
| Contains more OtherOther | +50.4% |
| Contains more FatsFats | +1664% |
~equal in
Water
~6.96g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 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 | -92.7% |
| Contains more Mono. FatMonounsaturated fat | +1740.3% |
| Contains more Poly. FatPolyunsaturated fat | +2649.3% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.045g | 28.73g | 185% |
| Fiber | 27.3g | 109% | |
| Iron | 13.7mg | 5.73mg | 100% |
| Copper | 2mg | 1.22mg | 87% |
| Vitamin B1 | 0.691mg | 1.644mg | 79% |
| Protein | 49.2g | 18.29g | 62% |
| Fats | 2.39g | 42.16g | 61% |
| Manganese | 3.8mg | 2.482mg | 57% |
| Folate | 303µg | 87µg | 54% |
| Potassium | 2490mg | 813mg | 49% |
| Selenium | 3.3µg | 25.4µg | 40% |
| Magnesium | 306mg | 392mg | 20% |
| Vitamin B5 | 1.976mg | 0.985mg | 20% |
| Monounsaturated fat | 0.409g | 7.527g | 18% |
| Saturated fat | 0.268g | 3.663g | 15% |
| Choline | 78.7mg | 14% | |
| Calories | 337kcal | 534kcal | 10% |
| Phosphorus | 701mg | 642mg | 8% |
| Vitamin B2 | 0.251mg | 0.161mg | 7% |
| Zinc | 5.06mg | 4.34mg | 7% |
| Vitamin B6 | 0.569mg | 0.473mg | 7% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin B3 | 2.587mg | 3.08mg | 3% |
| Vitamin E | 0.31mg | 2% | |
| Carbs | 35.89g | 28.88g | 2% |
| Sodium | 3mg | 30mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Calcium | 244mg | 255mg | 1% |
| Net carbs | 35.89g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.653mg | 0.297mg | 0% |
| Threonine | 1.952mg | 0.766mg | 0% |
| Isoleucine | 2.18mg | 0.896mg | 0% |
| Leucine | 3.66mg | 1.235mg | 0% |
| Lysine | 2.991mg | 0.862mg | 0% |
| Methionine | 0.606mg | 0.37mg | 0% |
| Phenylalanine | 2.346mg | 0.957mg | 0% |
| Valine | 2.243mg | 1.072mg | 0% |
| Histidine | 1.212mg | 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
58%
62%
Minerals Daily Need Coverage Score
264%
191%
Comparison summary
Which food is lower in Sugar?
Soybean meal is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Soybean meal is lower in Saturated fat (difference - 3.395g)
Which food is lower in glycemic index?
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.