Flaxseeds vs. Soy Protein Powder

Nutrition comparison of Flaxseeds and Soy Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flaxseeds versus soy protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flaxseeds and soy protein powder:

  • Both flaxseeds and soy protein powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, soy protein powder contains more folate.
  • Soy protein powder has 70% less saturated fat than flaxseed.
Detailed nutritional comparison of flaxseeds and soy protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both flaxseeds and soy protein powder are high in calories. Flaxseed has 38% more calories than soy protein powder - flaxseed has 534 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, flaxseeds is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Soy Protein Powder
Protein 13% 57%
Carbohydrates 21% 30%
Fat 66% 13%
Alcohol ~ ~

carbohydrates

Flaxseeds and soy protein powder contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in soy protein powder comprise of 77% sugar and 23% dietary fiber.

dietary fiber

Both flaxseeds and soy protein powder are high in dietary fiber. Flaxseed has 307% more dietary fiber than soy protein powder - flaxseed has 27.3g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and flaxseed has 93% less sugar than soy protein powder - flaxseed has 1.6g of sugar per 100 grams and soy protein powder has 22.2g of sugar.

Protein

protein

Both flaxseeds and soy protein powder are high in protein. Soy protein powder has 204% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Soy protein powder has 70% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and soy protein powder contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Flaxseeds and soy protein powder contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

Vitamin K

Flaxseeds and soy protein powder contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, soy protein powder contains more folate. Both flaxseeds and soy protein powder contain significant amounts of riboflavin and niacin.

Flaxseeds Soy Protein Powder
Thiamin 1.644 MG 0.288 MG
Riboflavin 0.161 MG 0.164 MG
Niacin 3.08 MG 2.357 MG
Pantothenic acid 0.985 MG ~
Vitamin B6 0.473 MG 0.164 MG
Folate 87 UG 289 UG

Minerals

calcium

Both flaxseeds and soy protein powder are high in calcium. Flaxseed has 43% more calcium than soy protein powder - flaxseed has 255mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both flaxseeds and soy protein powder are high in iron. Soy protein powder has 109% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both flaxseeds and soy protein powder are high in potassium. Soy protein powder has 15% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than soy protein powder per 100 grams.

Flaxseeds Soy Protein Powder
alpha linoleic acid 22.813 G 0.32 G
Total 22.813 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than soy protein powder per 100 grams.

Flaxseeds Soy Protein Powder
other omega 6 0.007 G ~
linoleic acid 5.903 G 2.381 G
Total 5.91 G 2.381 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does flaxseeds or soy protein powder contain more calories in 100 grams?
Both flaxseeds and soy protein powder are high in calories. Flaxseed has 40% more calories than soy protein powder - flaxseed has 534 calories in 100g and soy protein powder has 388 calories.

Is flaxseeds or soy protein powder better for protein?
Both flaxseeds and soy protein powder are high in protein. Soy protein powder has 200% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does flaxseeds or soy protein powder contain more calcium?
Both flaxseeds and soy protein powder are high in calcium. Flaxseed has 40% more calcium than soy protein powder - flaxseed has 255mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does flaxseeds or soy protein powder contain more iron?
Both flaxseeds and soy protein powder are high in iron. Soy protein powder has 110% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does flaxseeds or soy protein powder contain more potassium?
Both flaxseeds and soy protein powder are high in potassium. Soy protein powder has 20% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and soy protein powder has 933mg of potassium.