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  6. Soybean raw vs. Flax seeds

Soybean raw vs. Flax seeds — In-Depth Nutrition Comparison

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How are soybean raw and flax seeds different?

  • Soybean raw is richer in iron, folate, vitamin B2, copper, vitamin K, and potassium, while flax seeds are higher in fiber, vitamin B1, magnesium, and selenium.
  • Soybean raw covers your daily need for iron, 125% more than flax seeds.
  • Soybean raw contains 11 times more vitamin K than flax seeds. Soybean raw contains 47µg of vitamin K, while flax seeds contain 4.3µg.

Soybeans, mature seeds, raw and Seeds, flaxseed types were used in this article.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +121%
Contains more IronIron +174%
Contains more CopperCopper +35.9%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +40%
Contains more SeleniumSelenium +42.7%
~equal in Calcium ~255mg
~equal in Phosphorus ~642mg
~equal in Manganese ~2.482mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin KVitamin K +993%
Contains more FolateFolate +331%
Contains more CholineCholine +47.3%
Contains more Vitamin B1Vitamin B1 +88.1%
Contains more Vitamin B3Vitamin B3 +89.8%
Contains more Vitamin B5Vitamin B5 +24.2%
Contains more Vitamin B6Vitamin B6 +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Flax seeds DV% diff.
Iron 15.7mg 5.73mg 125%
Polyunsaturated fat 11.255g 28.73g 117%
Fiber 9.3g 27.3g 72%
Folate 375µg 87µg 72%
Vitamin B1 0.874mg 1.644mg 64%
Vitamin B2 0.87mg 0.161mg 55%
Copper 1.658mg 1.22mg 49%
Protein 36.49g 18.29g 36%
Vitamin K 47µg 4.3µg 36%
Fats 19.94g 42.16g 34%
Potassium 1797mg 813mg 29%
Magnesium 280mg 392mg 27%
Selenium 17.8µg 25.4µg 14%
Vitamin B3 1.623mg 3.08mg 9%
Phosphorus 704mg 642mg 9%
Monounsaturated fat 4.404g 7.527g 8%
Choline 115.9mg 78.7mg 7%
Vitamin B6 0.377mg 0.473mg 7%
Vitamin C 6mg 0.6mg 6%
Zinc 4.89mg 4.34mg 5%
Vitamin B5 0.793mg 0.985mg 4%
Saturated fat 2.884g 3.663g 4%
Calories 446kcal 534kcal 4%
Vitamin E 0.85mg 0.31mg 4%
Manganese 2.517mg 2.482mg 2%
Calcium 277mg 255mg 2%
Sodium 2mg 30mg 1%
Carbs 30.16g 28.88g 0%
Net carbs 20.86g 1.58g N/A
Sugar 7.33g 1.55g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.297mg 0%
Threonine 1.766mg 0.766mg 0%
Isoleucine 1.971mg 0.896mg 0%
Leucine 3.309mg 1.235mg 0%
Lysine 2.706mg 0.862mg 0%
Methionine 0.547mg 0.37mg 0%
Phenylalanine 2.122mg 0.957mg 0%
Valine 2.029mg 1.072mg 0%
Histidine 1.097mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +99.5%
Contains more WaterWater +22.7%
Contains more OtherOther +31.3%
Contains more FatsFats +111.4%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -21.3%
Contains more Mono. FatMonounsaturated fat +70.9%
Contains more Poly. FatPolyunsaturated fat +155.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.