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  6. Soy milk vs. Flaxseed oil

Soy milk vs. Flaxseed oil — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Flaxseed oil?

  • Soy milk is higher in Copper, yet Flaxseed oil is higher in Monounsaturated Fat, and Polyunsaturated fat.
  • Flaxseed oil's daily need coverage for Saturated Fat is 44% more.
  • Soy milk has 4 times more Potassium than Flaxseed oil. While Soy milk has 118mg of Potassium, Flaxseed oil has only 31mg.
  • The amount of Saturated Fat in Soy milk is lower.

We used Soymilk, original and vanilla, unfortified and Oil, flaxseed, contains added sliced flaxseed types in this article.

Infographic

Soy milk vs Flaxseed oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +280.6%
Contains more IronIron +88.2%
Contains more CopperCopper +91%
Contains more PhosphorusPhosphorus +92.6%
Contains more ManganeseManganese +58.2%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +158.3%
Contains less SodiumSodium -88.2%

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 0% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +545.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~3.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +783.8%
Contains more CarbsCarbs +1510.3%
Contains more WaterWater +54931.3%
Contains more OtherOther +828.6%
Contains more FatsFats +5557.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated Fat -97.7%
Contains more Mono. FatMonounsaturated Fat +5045.6%
Contains more Poly. FatPolyunsaturated fat +6650.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Flaxseed oil Opinion
Calories 54kcal 878kcal Flaxseed oil
Protein 3.27g 0.37g Soy milk
Fats 1.75g 99.01g Flaxseed oil
Net carbs 5.68g 0.39g Soy milk
Carbs 6.28g 0.39g Soy milk
Magnesium 25mg 15mg Soy milk
Calcium 25mg 9mg Soy milk
Potassium 118mg 31mg Soy milk
Iron 0.64mg 0.34mg Soy milk
Sugar 3.99g Flaxseed oil
Fiber 0.6g Soy milk
Copper 0.128mg 0.067mg Soy milk
Zinc 0.12mg 0.31mg Flaxseed oil
Phosphorus 52mg 27mg Soy milk
Sodium 51mg 6mg Flaxseed oil
Vitamin A 3IU Soy milk
Vitamin E 0.11mg 0.71mg Flaxseed oil
Manganese 0.223mg 0.141mg Soy milk
Selenium 4.8µg Soy milk
Vitamin B1 0.06mg Soy milk
Vitamin B2 0.069mg Soy milk
Vitamin B3 0.513mg Soy milk
Vitamin B5 0.373mg Soy milk
Vitamin B6 0.077mg Soy milk
Vitamin K 3µg 3.3µg Flaxseed oil
Folate 18µg Soy milk
Trans Fat 0g 0.184g Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 9.047g Soy milk
Monounsaturated Fat 0.401g 20.634g Flaxseed oil
Polyunsaturated fat 0.961g 64.876g Flaxseed oil
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0g 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Flaxseed oil
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
9%
Soy milk
2%
Flaxseed oil
Minerals Daily Need Coverage Score
19%
Soy milk
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 8.842g)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 37)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.