Soybean raw vs Flax - In-Depth Nutrition Comparison
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How are Soybean raw and Flax different?
- Soybean raw is richer in Iron, Folate, Vitamin B2, Copper, Vitamin K, and Potassium, while Flax is higher in Fiber, Vitamin B1, Magnesium, and Selenium.
- Soybean raw covers your daily need of Iron 125% more than Flax.
- Soybean raw contains 11 times more Vitamin K than Flax. Soybean raw contains 47µg of Vitamin K, while Flax contains 4.3µg.
Soybeans, mature seeds, raw and Seeds, flaxseed types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+174%
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Potassium
+121%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+12.7%
Contains
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Copper
+35.9%
Contains
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Magnesium
+40%
Equal in Calcium - 255
Equal in Phosphorus - 642
Contains
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Iron
+174%
Contains
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Potassium
+121%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+12.7%
Contains
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Copper
+35.9%
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Magnesium
+40%
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" chart 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 E
+174.2%
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Vitamin C
+900%
Contains
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Vitamin B2
+440.4%
Contains
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Folate
+331%
Contains
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Vitamin K
+993%
Contains
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Vitamin B1
+88.1%
Contains
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Vitamin B3
+89.8%
Contains
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Vitamin B5
+24.2%
Contains
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Vitamin B6
+25.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+174.2%
Contains
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Vitamin C
+900%
Contains
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Vitamin B2
+440.4%
Contains
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Folate
+331%
Contains
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Vitamin K
+993%
Contains
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Vitamin B1
+88.1%
Contains
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Vitamin B3
+89.8%
Contains
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Vitamin B5
+24.2%
Contains
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Vitamin B6
+25.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+99.5%
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Water
+22.7%
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Other
+31.3%
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Fats
+111.4%
Equal in Carbs - 28.88
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 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
+99.5%
Contains
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Water
+22.7%
Contains
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Other
+31.3%
Contains
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Fats
+111.4%
Equal in Carbs - 28.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-21.3%
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Monounsaturated Fat
+70.9%
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Polyunsaturated fat
+155.3%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Contains
less
Saturated Fat
-21.3%
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Monounsaturated Fat
+70.9%
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Polyunsaturated fat
+155.3%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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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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Rich in minerals |
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Lower in Sugar |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 20.86g | 1.58g |
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Protein | 36.49g | 18.29g |
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Fats | 19.94g | 42.16g |
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Carbs | 30.16g | 28.88g |
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Calories | 446kcal | 534kcal |
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Sugar | 7.33g | 1.55g |
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Fiber | 9.3g | 27.3g |
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Calcium | 277mg | 255mg |
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Iron | 15.7mg | 5.73mg |
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Magnesium | 280mg | 392mg |
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Phosphorus | 704mg | 642mg |
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Potassium | 1797mg | 813mg |
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Sodium | 2mg | 30mg |
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Zinc | 4.89mg | 4.34mg |
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Copper | 1.658mg | 1.22mg |
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Vitamin A | 22IU | 0IU |
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Vitamin A RAE | 1µg | 0µg |
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Vitamin E | 0.85mg | 0.31mg |
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Vitamin C | 6mg | 0.6mg |
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Vitamin B1 | 0.874mg | 1.644mg |
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Vitamin B2 | 0.87mg | 0.161mg |
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Vitamin B3 | 1.623mg | 3.08mg |
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Vitamin B5 | 0.793mg | 0.985mg |
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Vitamin B6 | 0.377mg | 0.473mg |
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Folate | 375µg | 87µg |
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Vitamin K | 47µg | 4.3µg |
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Tryptophan | 0.591mg | 0.297mg |
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Threonine | 1.766mg | 0.766mg |
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Isoleucine | 1.971mg | 0.896mg |
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Leucine | 3.309mg | 1.235mg |
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Lysine | 2.706mg | 0.862mg |
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Methionine | 0.547mg | 0.37mg |
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Phenylalanine | 2.122mg | 0.957mg |
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Valine | 2.029mg | 1.072mg |
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Histidine | 1.097mg | 0.472mg |
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Saturated Fat | 2.884g | 3.663g |
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Monounsaturated Fat | 4.404g | 7.527g |
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Polyunsaturated fat | 11.255g | 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%

63%

Minerals Daily Need Coverage Score
252%

181%

Comparison summary
Which food contains less Sodium?

Soybean raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?

Soybean raw is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?

Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?

Soybean raw is relatively richer in minerals
Which food is lower in Sugar?

Flax is lower in Sugar (difference - 5.78g)
Which food is cheaper?

Flax 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.