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  6. Soy milk vs. Flax seeds

Soy milk vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between soy milk and flax seeds

  • Flax seeds are richer than soy milk in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, selenium, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 132% more than soy milk.

Specific food types used in this comparison are Soymilk, original, and vanilla, unfortified and Seeds, flaxseed.

Infographic

Soy milk vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +589%
Contains more IronIron +795.3%
Contains more CopperCopper +853.1%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +1134.6%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +1013%
Contains more SeleniumSelenium +429.2%

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% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +181.8%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +500.4%
Contains more Vitamin B5Vitamin B5 +164.1%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +43.3%
Contains more FolateFolate +383.3%
Contains more CholineCholine +233.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Flax seeds DV% diff.
Polyunsaturated fat 0.961g 28.73g 185%
Vitamin B1 0.06mg 1.644mg 132%
Copper 0.128mg 1.22mg 121%
Fiber 0.6g 27.3g 107%
Manganese 0.223mg 2.482mg 98%
Magnesium 25mg 392mg 87%
Phosphorus 52mg 642mg 84%
Iron 0.64mg 5.73mg 64%
Fats 1.75g 42.16g 62%
Zinc 0.12mg 4.34mg 38%
Selenium 4.8µg 25.4µg 37%
Protein 3.27g 18.29g 30%
Vitamin B6 0.077mg 0.473mg 30%
Calories 54kcal 534kcal 24%
Calcium 25mg 255mg 23%
Potassium 118mg 813mg 20%
Monounsaturated fat 0.401g 7.527g 18%
Folate 18µg 87µg 17%
Saturated fat 0.205g 3.663g 16%
Vitamin B3 0.513mg 3.08mg 16%
Vitamin B5 0.373mg 0.985mg 12%
Choline 23.6mg 78.7mg 10%
Carbs 6.28g 28.88g 8%
Vitamin B2 0.069mg 0.161mg 7%
Vitamin K 3µg 4.3µg 1%
Vitamin E 0.11mg 0.31mg 1%
Sodium 51mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 5.68g 1.58g N/A
Sugar 3.99g 1.55g N/A
Tryptophan 0.038mg 0.297mg 0%
Threonine 0.108mg 0.766mg 0%
Isoleucine 0.114mg 0.896mg 0%
Leucine 0.186mg 1.235mg 0%
Lysine 0.131mg 0.862mg 0%
Methionine 0.027mg 0.37mg 0%
Phenylalanine 0.113mg 0.957mg 0%
Valine 0.117mg 1.072mg 0%
Histidine 0.061mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

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
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 +1165.1%
Contains more ProteinProtein +459.3%
Contains more FatsFats +2309.1%
Contains more CarbsCarbs +359.9%
Contains more OtherOther +470.8%

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
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 -94.4%
Contains more Mono. FatMonounsaturated fat +1777.1%
Contains more Poly. FatPolyunsaturated fat +2889.6%

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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. 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.