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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 of 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% 1.3% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Flax seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Flax seeds Opinion
Calories 446kcal 534kcal Flax seeds
Protein 36.49g 18.29g Soybean raw
Fats 19.94g 42.16g Flax seeds
Vitamin C 6mg 0.6mg Soybean raw
Net carbs 20.86g 1.58g Soybean raw
Carbs 30.16g 28.88g Soybean raw
Magnesium 280mg 392mg Flax seeds
Calcium 277mg 255mg Soybean raw
Potassium 1797mg 813mg Soybean raw
Iron 15.7mg 5.73mg Soybean raw
Sugar 7.33g 1.55g Flax seeds
Fiber 9.3g 27.3g Flax seeds
Copper 1.658mg 1.22mg Soybean raw
Zinc 4.89mg 4.34mg Soybean raw
Phosphorus 704mg 642mg Soybean raw
Sodium 2mg 30mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.31mg Soybean raw
Manganese 2.517mg 2.482mg Soybean raw
Selenium 17.8µg 25.4µg Flax seeds
Vitamin B1 0.874mg 1.644mg Flax seeds
Vitamin B2 0.87mg 0.161mg Soybean raw
Vitamin B3 1.623mg 3.08mg Flax seeds
Vitamin B5 0.793mg 0.985mg Flax seeds
Vitamin B6 0.377mg 0.473mg Flax seeds
Vitamin K 47µg 4.3µg Soybean raw
Folate 375µg 87µg Soybean raw
Choline 115.9mg 78.7mg Soybean raw
Saturated Fat 2.884g 3.663g Soybean raw
Monounsaturated Fat 4.404g 7.527g Flax seeds
Polyunsaturated fat 11.255g 28.73g Flax seeds
Tryptophan 0.591mg 0.297mg Soybean raw
Threonine 1.766mg 0.766mg Soybean raw
Isoleucine 1.971mg 0.896mg Soybean raw
Leucine 3.309mg 1.235mg Soybean raw
Lysine 2.706mg 0.862mg Soybean raw
Methionine 0.547mg 0.37mg Soybean raw
Phenylalanine 2.122mg 0.957mg Soybean raw
Valine 2.029mg 1.072mg Soybean raw
Histidine 1.097mg 0.472mg Soybean raw
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
62%
Flax seeds
Minerals Daily Need Coverage Score
244%
Soybean raw
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 5.78g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.