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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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) .
Flaxseeds g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||