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  6. Soybean vs. Flax seeds

Soybean vs. Flax seeds — In-Depth Nutrition Comparison

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How are Soybean and Flax seeds different?

  • Flax seeds have 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 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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
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%
Contains more CholineCholine +65.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +94.2%
~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%

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 seeds
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 seeds Opinion
Calories 172kcal 534kcal Flax seeds
Protein 18.21g 18.29g Flax seeds
Fats 8.97g 42.16g Flax seeds
Vitamin C 1.7mg 0.6mg Soybean
Net carbs 2.36g 1.58g Soybean
Carbs 8.36g 28.88g Flax seeds
Magnesium 86mg 392mg Flax seeds
Calcium 102mg 255mg Flax seeds
Potassium 515mg 813mg Flax seeds
Iron 5.14mg 5.73mg Flax seeds
Sugar 3g 1.55g Flax seeds
Fiber 6g 27.3g Flax seeds
Copper 0.407mg 1.22mg Flax seeds
Zinc 1.15mg 4.34mg Flax seeds
Phosphorus 245mg 642mg Flax seeds
Sodium 1mg 30mg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.31mg Soybean
Manganese 0.824mg 2.482mg Flax seeds
Selenium 7.3µg 25.4µg Flax seeds
Vitamin B1 0.155mg 1.644mg Flax seeds
Vitamin B2 0.285mg 0.161mg Soybean
Vitamin B3 0.399mg 3.08mg Flax seeds
Vitamin B5 0.179mg 0.985mg Flax seeds
Vitamin B6 0.234mg 0.473mg Flax seeds
Vitamin K 19.2µg 4.3µg Soybean
Folate 54µg 87µg Flax seeds
Choline 47.5mg 78.7mg Flax seeds
Saturated Fat 1.297g 3.663g Soybean
Monounsaturated Fat 1.981g 7.527g Flax seeds
Polyunsaturated fat 5.064g 28.73g Flax seeds
Tryptophan 0.242mg 0.297mg Flax seeds
Threonine 0.723mg 0.766mg Flax seeds
Isoleucine 0.807mg 0.896mg Flax seeds
Leucine 1.355mg 1.235mg Soybean
Lysine 1.108mg 0.862mg Soybean
Methionine 0.224mg 0.37mg Flax seeds
Phenylalanine 0.869mg 0.957mg Flax seeds
Valine 0.831mg 1.072mg Flax seeds
Histidine 0.449mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
Minerals Daily Need Coverage Score
75%
Soybean
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 1.45g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 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.