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  6. Soybean vs. Flax

Soybean vs. Flax — In-Depth Nutrition Comparison

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How are Soybean and Flax different?

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Vitamin B6, and Vitamin B3 than Soybean.
  • Daily need coverage for Vitamin B1 from Flax is 124% higher.

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

Infographic

Soybean 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.
Soybean
Soybean
1
:
9
Flax
Flax
Contains less Sodium -96.7%
Contains more Calcium +150%
Contains more Iron +11.5%
Contains more Magnesium +355.8%
Contains more Phosphorus +162%
Contains more Potassium +57.9%
Contains more Zinc +277.4%
Contains more Copper +199.8%
Contains more Manganese +201.2%
Contains more Selenium +247.9%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -96.7%
Contains more Calcium +150%
Contains more Iron +11.5%
Contains more Magnesium +355.8%
Contains more Phosphorus +162%
Contains more Potassium +57.9%
Contains more Zinc +277.4%
Contains more Copper +199.8%
Contains more Manganese +201.2%
Contains more Selenium +247.9%

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.
Soybean
Soybean
5
:
5
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B2 +77%
Contains more Vitamin K +346.5%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B3 +671.9%
Contains more Vitamin B5 +450.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +61.1%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +12.9%
Contains more Vitamin C +183.3%
Contains more Vitamin B2 +77%
Contains more Vitamin K +346.5%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B3 +671.9%
Contains more Vitamin B5 +450.3%
Contains more Vitamin B6 +102.1%
Contains more Folate +61.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
1
:
4
Flax
Flax
Contains more Water +798.7%
Contains more Fats +370%
Contains more Carbs +245.5%
Contains more Other +94.2%
Equal in Protein - 18.29
Soybean
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
Flax
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 Water +798.7%
Contains more Fats +370%
Contains more Carbs +245.5%
Contains more Other +94.2%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Flax
Flax
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +467.3%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +467.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Flax Opinion
Net carbs 2.36g 1.58g Soybean
Protein 18.21g 18.29g Flax
Fats 8.97g 42.16g Flax
Carbs 8.36g 28.88g Flax
Calories 172kcal 534kcal Flax
Sugar 3g 1.55g Flax
Fiber 6g 27.3g Flax
Calcium 102mg 255mg Flax
Iron 5.14mg 5.73mg Flax
Magnesium 86mg 392mg Flax
Phosphorus 245mg 642mg Flax
Potassium 515mg 813mg Flax
Sodium 1mg 30mg Soybean
Zinc 1.15mg 4.34mg Flax
Copper 0.407mg 1.22mg Flax
Manganese 0.824mg 2.482mg Flax
Selenium 7.3µg 25.4µg Flax
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.31mg Soybean
Vitamin C 1.7mg 0.6mg Soybean
Vitamin B1 0.155mg 1.644mg Flax
Vitamin B2 0.285mg 0.161mg Soybean
Vitamin B3 0.399mg 3.08mg Flax
Vitamin B5 0.179mg 0.985mg Flax
Vitamin B6 0.234mg 0.473mg Flax
Folate 54µg 87µg Flax
Vitamin K 19.2µg 4.3µg Soybean
Tryptophan 0.242mg 0.297mg Flax
Threonine 0.723mg 0.766mg Flax
Isoleucine 0.807mg 0.896mg Flax
Leucine 1.355mg 1.235mg Soybean
Lysine 1.108mg 0.862mg Soybean
Methionine 0.224mg 0.37mg Flax
Phenylalanine 0.869mg 0.957mg Flax
Valine 0.831mg 1.072mg Flax
Histidine 0.449mg 0.472mg Flax
Saturated Fat 1.297g 3.663g Soybean
Monounsaturated Fat 1.981g 7.527g Flax
Polyunsaturated fat 5.064g 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 Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
63%
Flax
Minerals Daily Need Coverage Score
75%
Soybean
191%
Flax

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.366g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.