Soy Milk vs. Flaxseed Oil
Nutrition comparison of Soy Milk and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and flaxseed oil:
- Soy milk has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
- Soy milk is an excellent source of calcium.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed oil is high in calories and soy milk has 95% less calories than flaxseed oil - flaxseed oil has 884 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Flaxseed Oil | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 46% | ~ |
| Fat | 31% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy milk and flaxseed oil are low in carbohydrates - soy milk has 4.9g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Soy milk has more dietary fiber than flaxseed oil - soy milk has 0.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Soy milk has 22 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and soy milk has 98% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both flaxseed oil and soy milk are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin A
Soy milk has more Vitamin A than flaxseed oil - soy milk has 55ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than flaxseed oil - soy milk has 3.7iu of Vitamin D per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and soy milk contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Flaxseed oil and soy milk contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Soy Milk | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.029 MG | ~ |
| Riboflavin | 0.184 MG | ~ |
| Niacin | 0.425 MG | ~ |
| Vitamin B6 | 0.031 MG | ~ |
| Folate | 9 UG | ~ |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 122 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Soy milk has more iron than flaxseed oil - soy milk has 0.42mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Soy milk has more potassium than flaxseed oil - soy milk has 122mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 53.368 G |
| Total | 0.075 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Flaxseed Oil | |
|---|---|---|
| linoleic acid | 0.584 G | 14.327 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.584 G | 14.342 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: Soy Milk (Soy milk, fortified) and Flaxseed Oil (Oil, flaxseed, cold pressed) .
Soy Milk g
()
|
Daily Values (%) |
Flaxseed Oil 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 % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 flaxseed oil or soy milk contain more calories in 100 grams?Flaxseed oil is high in calories and soy milk has 100% less calories than flaxseed oil - flaxseed oil has 884 calories in 100g and soy milk has 43 calories.
Does soy milk or flaxseed oil have more carbohydrates?
By weight, both soy milk and flaxseed oil are low in carbohydrates - soy milk has 4.9g of carbs for 100g and flaxseed oil has no carbs..
Does flaxseed oil or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 122 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and soy milk has 123mg of calcium.