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.
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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
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Iron
+139.1%
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Potassium
+206.3%
Contains
less
Sodium
-90%
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Zinc
+16.6%
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Copper
+63.9%
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Manganese
+53.1%
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Magnesium
+28.1%
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Selenium
+669.7%
Equal in Calcium - 255
Equal in Phosphorus - 642
Contains
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Iron
+139.1%
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Potassium
+206.3%
Contains
less
Sodium
-90%
Contains
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Zinc
+16.6%
Contains
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Copper
+63.9%
Contains
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Manganese
+53.1%
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Magnesium
+28.1%
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Selenium
+669.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+55.9%
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Vitamin B5
+100.6%
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Vitamin B6
+20.3%
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Folate
+248.3%
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Vitamin C
+∞%
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Vitamin B1
+137.9%
Contains
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Vitamin B3
+19.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+55.9%
Contains
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Vitamin B5
+100.6%
Contains
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Vitamin B6
+20.3%
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Folate
+248.3%
Contains
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Vitamin C
+∞%
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Vitamin B1
+137.9%
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Vitamin B3
+19.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+169%
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Carbs
+24.3%
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Other
+50.4%
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Fats
+1664%
Equal in Water - 6.96
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
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Protein
+169%
Contains
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Carbs
+24.3%
Contains
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Other
+50.4%
Contains
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Fats
+1664%
Equal in Water - 6.96
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.7%
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Monounsaturated Fat
+1740.3%
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Polyunsaturated fat
+2649.3%
Saturated Fat:
0.268 g
Monounsaturated Fat:
0.409 g
Polyunsaturated fat:
1.045 g
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Contains
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Saturated Fat
-92.7%
Contains
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Monounsaturated Fat
+1740.3%
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Polyunsaturated 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 | ![]() |
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Opinion |
Net carbs | 35.89g | 1.58g |
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Protein | 49.2g | 18.29g |
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Fats | 2.39g | 42.16g |
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Carbs | 35.89g | 28.88g |
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Calories | 337kcal | 534kcal |
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Sugar | 1.55g |
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Fiber | 27.3g |
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Calcium | 244mg | 255mg |
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Iron | 13.7mg | 5.73mg |
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Magnesium | 306mg | 392mg |
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Phosphorus | 701mg | 642mg |
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Potassium | 2490mg | 813mg |
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Sodium | 3mg | 30mg |
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Zinc | 5.06mg | 4.34mg |
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Copper | 2mg | 1.22mg |
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Manganese | 3.8mg | 2.482mg |
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Selenium | 3.3µg | 25.4µg |
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Vitamin A | 40IU | 0IU |
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Vitamin A RAE | 2µg | 0µg |
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Vitamin E | 0.31mg |
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Vitamin C | 0mg | 0.6mg |
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Vitamin B1 | 0.691mg | 1.644mg |
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Vitamin B2 | 0.251mg | 0.161mg |
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Vitamin B3 | 2.587mg | 3.08mg |
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Vitamin B5 | 1.976mg | 0.985mg |
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Vitamin B6 | 0.569mg | 0.473mg |
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Folate | 303µg | 87µg |
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Vitamin K | 4.3µg |
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Tryptophan | 0.653mg | 0.297mg |
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Threonine | 1.952mg | 0.766mg |
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Isoleucine | 2.18mg | 0.896mg |
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Leucine | 3.66mg | 1.235mg |
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Lysine | 2.991mg | 0.862mg |
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Methionine | 0.606mg | 0.37mg |
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Phenylalanine | 2.346mg | 0.957mg |
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Valine | 2.243mg | 1.072mg |
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Histidine | 1.212mg | 0.472mg |
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Saturated Fat | 0.268g | 3.663g |
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Monounsaturated Fat | 0.409g | 7.527g |
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Polyunsaturated fat | 1.045g | 28.73g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
63%

63%

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?
?
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.