Soybean Oil vs. Flaxseeds
Nutrition comparison of Soybean Oil and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and flaxseeds:
- Both flaxseeds and soybean oil are high in calories.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Soybean oil has signficantly less carbohydrates than flaxseed.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and soybean oil are high in calories. Soybean oil has 66% more calories than flaxseed - flaxseed has 534 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - flaxseed has 27.3g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has more protein than soybean oil - flaxseed has 18.3g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and flaxseed has 76% less saturated fat than soybean oil - flaxseed has 3.7g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and flaxseeds are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and soybean oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 25 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 41 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has more calcium than soybean oil - flaxseed has 255mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Flaxseed is an excellent source of iron and it has 285 times more iron than soybean oil - flaxseed has 5.7mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has more potassium than soybean oil - flaxseed has 813mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than soybean oil per 100 grams.
| Soybean Oil | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 22.813 G |
| Total | 7.034 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than flaxseed per 100 grams.
| Soybean Oil | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 50.299 G | 5.903 G |
| Total | 50.299 G | 5.91 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: Soybean Oil (Oil, vegetable, soybean, refined) and Flaxseeds (Seeds, flaxseed) .
Soybean Oil g
()
|
Daily Values (%) |
Flaxseeds 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 % |
|
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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 | |||
FAQ
Does flaxseeds or soybean oil contain more calories in 100 grams?Both flaxseeds and soybean oil are high in calories. Soybean oil has 70% more calories than flaxseed - flaxseed has 534 calories in 100g and soybean oil has 884 calories.
Does flaxseeds or soybean oil contain more calcium?
Flaxseed is a rich source of calcium and it has more calcium than soybean oil - flaxseed has 255mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does flaxseeds or soybean oil contain more iron?
Flaxseed is an abundant source of iron and it has 285 times more iron than soybean oil - flaxseed has 5.7mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does flaxseeds or soybean oil contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than soybean oil - flaxseed has 813mg of potassium in 100 grams and soybean oil does not contain significant amounts.