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  6. Soybean meal vs. Flax seeds

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

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 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%
~equal in Calcium ~255mg
~equal in Phosphorus ~642mg

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Flax seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 -92.7%
Contains more Mono. FatMonounsaturated fat +1740.3%
Contains more Poly. FatPolyunsaturated fat +2649.3%

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