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Soybean vs. Flax seeds — In-Depth Nutrition Comparison

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How are soybeans and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, manganese, phosphorus, fats, selenium, zinc, and vitamin B6 than soybeans.
  • Daily need coverage for vitamin B1 for flax seeds is 124% higher.

Soybeans, mature cooked, boiled, without salt and Seeds, flaxseed are the varieties used in this article.

Infographic

Soybean vs Flax seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +355.8%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +11.5%
Contains more CopperCopper +199.8%
Contains more ZincZinc +277.4%
Contains more PhosphorusPhosphorus +162%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +247.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin KVitamin K +346.5%
Contains more Vitamin B1Vitamin B1 +960.6%
Contains more Vitamin B3Vitamin B3 +671.9%
Contains more Vitamin B5Vitamin B5 +450.3%
Contains more Vitamin B6Vitamin B6 +102.1%
Contains more FolateFolate +61.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Flax seeds DV% diff.
Polyunsaturated fat 5.064g 28.73g 158%
Vitamin B1 0.155mg 1.644mg 124%
Copper 0.407mg 1.22mg 90%
Fiber 6g 27.3g 85%
Magnesium 86mg 392mg 73%
Manganese 0.824mg 2.482mg 72%
Phosphorus 245mg 642mg 57%
Fats 8.97g 42.16g 51%
Selenium 7.3µg 25.4µg 33%
Zinc 1.15mg 4.34mg 29%
Calories 172kcal 534kcal 18%
Vitamin B6 0.234mg 0.473mg 18%
Vitamin B3 0.399mg 3.08mg 17%
Vitamin B5 0.179mg 0.985mg 16%
Calcium 102mg 255mg 15%
Monounsaturated fat 1.981g 7.527g 14%
Vitamin K 19.2µg 4.3µg 12%
Saturated fat 1.297g 3.663g 11%
Vitamin B2 0.285mg 0.161mg 10%
Potassium 515mg 813mg 9%
Folate 54µg 87µg 8%
Carbs 8.36g 28.88g 7%
Iron 5.14mg 5.73mg 7%
Choline 47.5mg 78.7mg 6%
Vitamin C 1.7mg 0.6mg 1%
Sodium 1mg 30mg 1%
Protein 18.21g 18.29g 0%
Protein per 100 calories 11g 3.4g N/A
Calories per 10 g protein 94kcal 292kcal N/A
Weight per 100 calories 58g 19g N/A
Unsaturated / Saturated Fat ratio 5.4 9.9 N/A
Net carbs 2.36g 1.58g N/A
Sugar 3g 1.55g N/A
Vitamin E 0.35mg 0.31mg 0%
Tryptophan 0.242mg 0.297mg 0%
Threonine 0.723mg 0.766mg 0%
Isoleucine 0.807mg 0.896mg 0%
Leucine 1.355mg 1.235mg 0%
Lysine 1.108mg 0.862mg 0%
Methionine 0.224mg 0.37mg 0%
Phenylalanine 0.869mg 0.957mg 0%
Valine 0.831mg 1.072mg 0%
Histidine 0.449mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 WaterWater +798.7%
Contains more FatsFats +370%
Contains more CarbsCarbs +245.5%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -64.6%
Contains more Mono. FatMonounsaturated fat +280%
Contains more Poly. FatPolyunsaturated fat +467.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.