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 protein and copper, yet flaxseed oil is higher in fats and monounsaturated fat.
Flaxseed oil's daily need coverage for fats is 150% more.
Soy milk has 16 times more carbs than flaxseed oil. While soy milk has 6.28g of carbs, flaxseed oil has only 0.39g.
The amount of saturated fat in soy milk is lower.
The glycemic index of flaxseed oil is lower.

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

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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.

Soy milk

Flaxseed oil

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

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.

Soy milk

Flaxseed oil

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 Vitamin EVitamin E

+545.5%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~3.3µg

All nutrients comparison - raw data values

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