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 is 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 contains 4.3µg.
Soybeans, mature seeds, raw and Seeds, flaxseed types were used in this article.
Infographic
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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 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% |
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 more Vitamin CVitamin C | +900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
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.
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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 |
| Calories | 446kcal | 534kcal |
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| Protein | 36.49g | 18.29g |
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| Fats | 19.94g | 42.16g |
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| Vitamin C | 6mg | 0.6mg |
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| Net carbs | 20.86g | 1.58g |
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| Carbs | 30.16g | 28.88g |
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| Magnesium | 280mg | 392mg |
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| Calcium | 277mg | 255mg |
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| Potassium | 1797mg | 813mg |
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| Iron | 15.7mg | 5.73mg |
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| Sugar | 7.33g | 1.55g |
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| Fiber | 9.3g | 27.3g |
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| Copper | 1.658mg | 1.22mg |
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| Zinc | 4.89mg | 4.34mg |
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| Phosphorus | 704mg | 642mg |
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| Sodium | 2mg | 30mg |
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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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| Manganese | 2.517mg | 2.482mg |
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| Selenium | 17.8µg | 25.4µg |
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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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| Vitamin K | 47µg | 4.3µg |
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| Folate | 375µg | 87µg |
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| Choline | 115.9mg | 78.7mg |
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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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| 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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| 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 Calories diet |
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| Low Fats diet |
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| Low Carbs 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
83%
62%
Minerals Daily Need Coverage Score
244%
191%
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 seeds is lower in Sugar (difference - 5.78g)
Which food is cheaper?
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.