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Soybean vs Flax - In-Depth Nutrition Comparison

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How are Soybean and Flax different?

  • Soybean is richer in Iron, Folate, Vitamin B2, Copper, Vitamin K, and Potassium, while Flax is higher in Fiber, Vitamin B1, Magnesium, and Selenium.
  • Soybean covers your daily need of Iron 125% more than Flax.
  • Soybean contains 11 times more Vitamin K than Flax. Soybean 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 vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Flax
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%
Equal in Calcium - 255
Equal in Phosphorus - 642
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
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%
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
:
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 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 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 +174.2%
Contains more Vitamin C +900%
Contains more Vitamin B2 +440.4%
Contains more Folate +331%
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%

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.
Soybean 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 Flax Opinion
Net carbs 20.86g 1.58g Soybean
Protein 36.49g 18.29g Soybean
Fats 19.94g 42.16g Flax
Carbs 30.16g 28.88g Soybean
Calories 446kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar 7.33g 1.55g Flax
Fiber 9.3g 27.3g Flax
Calcium 277mg 255mg Soybean
Iron 15.7mg 5.73mg Soybean
Magnesium 280mg 392mg Flax
Phosphorus 704mg 642mg Soybean
Potassium 1797mg 813mg Soybean
Sodium 2mg 30mg Soybean
Zinc 4.89mg 4.34mg Soybean
Copper 1.658mg 1.22mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.31mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.6mg Soybean
Vitamin B1 0.874mg 1.644mg Flax
Vitamin B2 0.87mg 0.161mg Soybean
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
Vitamin B12 0µg 0µg
Vitamin K 47µg 4.3µg Soybean
Tryptophan 0.591mg 0.297mg Soybean
Threonine 1.766mg 0.766mg Soybean
Isoleucine 1.971mg 0.896mg Soybean
Leucine 3.309mg 1.235mg Soybean
Lysine 2.706mg 0.862mg Soybean
Methionine 0.547mg 0.37mg Soybean
Phenylalanine 2.122mg 0.957mg Soybean
Valine 2.029mg 1.072mg Soybean
Histidine 1.097mg 0.472mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 2.884g 3.663g Soybean
Monounsaturated Fat 4.404g 7.527g Flax
Polyunsaturated fat 11.255g 28.73g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
63
Flax
Mineral Summary Score
252
Soybean
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
110%
Flax
Carbohydrates
30%
Soybean
29%
Flax
Fats
92%
Soybean
195%
Flax

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.779g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.