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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.

Infographic

Soybean raw vs Flax 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.
Contains more Iron +174%
Contains more Potassium +121%
Contains less Sodium -93.3%
Contains more Zinc +12.7%
Contains more Copper +35.9%
Contains more Magnesium +40%
Contains more Selenium +42.7%
Equal in Calcium - 255
Equal in Phosphorus - 642
Equal in Manganese - 2.482
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +174%
Contains more Potassium +121%
Contains less Sodium -93.3%
Contains more Zinc +12.7%
Contains more Copper +35.9%
Contains more Magnesium +40%
Contains more Selenium +42.7%
Equal in Calcium - 255
Equal in Phosphorus - 642
Equal in Manganese - 2.482

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.
:
4
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin C +900%
Contains more Vitamin B2 +440.4%
Contains more Folate +331%
Contains more Choline +47.3%
Contains more Vitamin K +993%
Contains more Vitamin B1 +88.1%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +25.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin C +900%
Contains more Vitamin B2 +440.4%
Contains more Folate +331%
Contains more Choline +47.3%
Contains more Vitamin K +993%
Contains more Vitamin B1 +88.1%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +24.2%
Contains more Vitamin B6 +25.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +99.5%
Contains more Water +22.7%
Contains more Other +31.3%
Contains more Fats +111.4%
Equal in Carbs - 28.88
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 Protein +99.5%
Contains more Water +22.7%
Contains more Other +31.3%
Contains more Fats +111.4%
Equal in Carbs - 28.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +70.9%
Contains more Polyunsaturated fat +155.3%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +70.9%
Contains more Polyunsaturated 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
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 Opinion
Net carbs 20.86g 1.58g Soybean raw
Protein 36.49g 18.29g Soybean raw
Fats 19.94g 42.16g Flax
Carbs 30.16g 28.88g Soybean raw
Calories 446kcal 534kcal Flax
Sugar 7.33g 1.55g Flax
Fiber 9.3g 27.3g Flax
Calcium 277mg 255mg Soybean raw
Iron 15.7mg 5.73mg Soybean raw
Magnesium 280mg 392mg Flax
Phosphorus 704mg 642mg Soybean raw
Potassium 1797mg 813mg Soybean raw
Sodium 2mg 30mg Soybean raw
Zinc 4.89mg 4.34mg Soybean raw
Copper 1.658mg 1.22mg Soybean raw
Manganese 2.517mg 2.482mg Soybean raw
Selenium 17.8µg 25.4µg Flax
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.31mg Soybean raw
Vitamin C 6mg 0.6mg Soybean raw
Vitamin B1 0.874mg 1.644mg Flax
Vitamin B2 0.87mg 0.161mg Soybean raw
Vitamin B3 1.623mg 3.08mg Flax
Vitamin B5 0.793mg 0.985mg Flax
Vitamin B6 0.377mg 0.473mg Flax
Folate 375µg 87µg Soybean raw
Choline 115.9mg 78.7mg Soybean raw
Vitamin K 47µg 4.3µg Soybean raw
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
Saturated Fat 2.884g 3.663g Soybean raw
Monounsaturated Fat 4.404g 7.527g Flax
Polyunsaturated fat 11.255g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
Minerals Daily Need Coverage Score
244%
Soybean raw
191%
Flax

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

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 - 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.