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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 more Copper +35.9%
Contains more Zinc +12.7%
Contains less Sodium -93.3%
Contains more Magnesium +40%
Equal in Calcium - 255
Equal in Phosphorus - 642
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +174%
Contains more Potassium +121%
Contains more Copper +35.9%
Contains more Zinc +12.7%
Contains less Sodium -93.3%
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 C +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +440.4%
Contains more Vitamin K +993%
Contains more Folate +331%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +900%
Contains more Vitamin A +∞%
Contains more Vitamin E +174.2%
Contains more Vitamin B2 +440.4%
Contains more Vitamin K +993%
Contains more Folate +331%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Soybean Flax Opinion
Calories 446 534 Flax
Protein 36.49 18.29 Soybean
Fats 19.94 42.16 Flax
Vitamin C 6 0.6 Soybean
Carbs 30.16 28.88 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.73 Soybean
Calcium 277 255 Soybean
Potassium 1797 813 Soybean
Magnesium 280 392 Flax
Sugar 7.33 1.55 Flax
Fiber 9.3 27.3 Flax
Copper 1.658 1.22 Soybean
Zinc 4.89 4.34 Soybean
Starch
Phosphorus 704 642 Soybean
Sodium 2 30 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.31 Soybean
Vitamin D 0 0
Vitamin B1 0.874 1.644 Flax
Vitamin B2 0.87 0.161 Soybean
Vitamin B3 1.623 3.08 Flax
Vitamin B5 0.793 0.985 Flax
Vitamin B6 0.377 0.473 Flax
Vitamin B12 0 0
Vitamin K 47 4.3 Soybean
Folate 375 87 Soybean
Trans Fat 0 Flax
Saturated Fat 2.884 3.663 Soybean
Monounsaturated Fat 4.404 7.527 Flax
Polyunsaturated fat 11.255 28.73 Flax
Tryptophan 0.591 0.297 Soybean
Threonine 1.766 0.766 Soybean
Isoleucine 1.971 0.896 Soybean
Leucine 3.309 1.235 Soybean
Lysine 2.706 0.862 Soybean
Methionine 0.547 0.37 Soybean
Phenylalanine 2.122 0.957 Soybean
Valine 2.029 1.072 Soybean
Histidine 1.097 0.472 Soybean
Fructose 0 Flax

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.