Soy Flour vs. Flaxseeds

Nutrition comparison of Soy Flour and Flaxseeds

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

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

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

  • Both flaxseeds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has 5 times less sugar than soy flour.
  • Soy flour has 65% less saturated fat than flaxseed.
  • Soy flour has more Vitamin B6 and folate.
  • Soy flour has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than soy flour.
Detailed nutritional comparison of soy flour and flaxseeds 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: Soy Flour (Soy flour, low-fat) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and soy flour are high in calories. Flaxseed has 44% more calories than soy flour - flaxseed has 534 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Flaxseeds
Protein 50% 13%
Carbohydrates 31% 20%
Fat 20% 67%
Alcohol ~ ~

carbohydrates

Flaxseeds and soy flour contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in soy flour comprise of 52% dietary fiber, 31% sugar and 17% starch.

dietary fiber

Both flaxseeds and soy flour are high in dietary fiber. Flaxseed has 71% more dietary fiber than soy flour - flaxseed has 27.3g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Flaxseed has 5 times less sugar than soy flour - flaxseed has 1.6g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Both flaxseeds and soy flour are high in protein. Soy flour has 172% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 65% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Soy flour and flaxseeds contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and soy flour contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Flaxseeds and soy flour contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more Vitamin B6 and folate. Both soy flour and flaxseeds contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Soy Flour Flaxseeds
Thiamin 1.088 MG 1.644 MG
Riboflavin 0.28 MG 0.161 MG
Niacin 2.95 MG 3.08 MG
Pantothenic acid 1.55 MG 0.985 MG
Vitamin B6 1.05 MG 0.473 MG
Folate 289 UG 87 UG

Minerals

calcium

Both flaxseeds and soy flour are high in calcium. Soy flour has 12% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both flaxseeds and soy flour are high in iron. Soy flour has 43% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both flaxseeds and soy flour are high in potassium. Soy flour has 157% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, soy flour has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than soy flour per 100 grams.

Soy Flour Flaxseeds
beta-carotene 24 UG ~
lutein + zeaxanthin ~ 651 UG

Omega-3 and Omega-6

omega 3s

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

Soy Flour Flaxseeds
alpha linoleic acid 0.555 G 22.813 G
Total 0.555 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, both soy flour and flaxseeds contain significant amounts of linoleic acid.

Soy Flour Flaxseeds
other omega 6 ~ 0.007 G
linoleic acid 3.66 G 5.903 G
Total 3.66 G 5.91 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Flaxseeds .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Flaxseeds (Seeds, flaxseed) .

Soy Flour g

()
Daily Values (%)

Flaxseeds g

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


FAQ

Does flaxseeds or soy flour contain more calories in 100 grams?
Both flaxseeds and soy flour are high in calories. Flaxseed has 40% more calories than soy flour - flaxseed has 534 calories in 100g and soy flour has 372 calories.

Is flaxseeds or soy flour better for protein?
Both flaxseeds and soy flour are high in protein. Soy flour has 170% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and soy flour has 49.8g of protein.

Does flaxseeds or soy flour have more carbohydrates?
By weight, flaxseeds and soy flour contain similar amounts of carbs - flaxseed has 28.9g of carbs for 100g and soy flour has 30.6g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in soy flour comprise of 50% dietary fiber, 30% sugar and 20% starch.

Does flaxseeds or soy flour contain more calcium?
Both flaxseeds and soy flour are high in calcium. Soy flour has 10% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does flaxseeds or soy flour contain more iron?
Both flaxseeds and soy flour are high in iron. Soy flour has 40% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does flaxseeds or soy flour contain more potassium?
Both flaxseeds and soy flour are high in potassium. Soy flour has 160% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and soy flour has 2090mg of potassium.