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

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What are the differences between flaxseed oil and soy milk?

  • Flaxseed oil is higher in fats and omega-6 (Eicosadienoic acid), yet soy milk is higher in protein and copper.
  • Flaxseed oil's daily need coverage for fats is 150% more.
  • The amount of saturated fat in soy milk is lower.
  • The glycemic index of flaxseed oil is lower.

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

Infographic

Flaxseed oil vs Soy milk infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more ZincZinc +158.3%
Contains less SodiumSodium -88.2%
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 +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 14% 0% 0% 0% 0% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.2% 15% 16% 9.6% 22% 18% 0% 7.5% 14%
Contains more Vitamin EVitamin E +545.5%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~3µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Soy milk DV% diff.
Omega-3 (ALA) 48.93g 3058%
Polyunsaturated fat 64.876g 0.961g 426%
Fats 99.01g 1.75g 150%
Omega-6 (Linoleic acid) 15.679g 92%
Monounsaturated fat 20.634g 0.401g 51%
Calories 878kcal 54kcal 41%
Saturated fat 9.047g 0.205g 40%
Selenium 4.8µg 9%
Copper 0.067mg 0.128mg 7%
Vitamin B5 0.373mg 7%
Protein 0.37g 3.27g 6%
Vitamin B6 0.077mg 6%
Vitamin B1 0.06mg 5%
Vitamin B2 0.069mg 5%
Folate 18µg 5%
Iron 0.34mg 0.64mg 4%
Phosphorus 27mg 52mg 4%
Vitamin E 0.71mg 0.11mg 4%
Manganese 0.141mg 0.223mg 4%
Choline 23.6mg 4%
Potassium 31mg 118mg 3%
Vitamin B3 0.513mg 3%
Carbs 0.39g 6.28g 2%
Magnesium 15mg 25mg 2%
Calcium 9mg 25mg 2%
Fiber 0.6g 2%
Zinc 0.31mg 0.12mg 2%
Sodium 6mg 51mg 2%
Protein per 100 calories 0.04g 6.1g N/A
Calories per 10 g protein 23730kcal 165kcal N/A
Weight per 100 calories 11g 185g N/A
Unsaturated / Saturated Fat ratio 9.5 6.6 N/A
Net carbs 0.39g 5.68g N/A
Sugar 3.99g N/A
Vitamin K 3.3µg 3µg 0%
Trans fat 0.184g 0g N/A
Tryptophan 0.038mg 0%
Threonine 0.108mg 0%
Isoleucine 0.114mg 0%
Leucine 0.186mg 0%
Lysine 0.131mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.113mg 0%
Valine 0.117mg 0%
Histidine 0.061mg 0%
Omega-3 (Eicosatrienoic acid) 0.077g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.026g N/A
Omega-6 (Eicosadienoic acid) 0.034g 0g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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