Soy Milk vs. Flaxseeds
Nutrition comparison of Soy Milk and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and flaxseeds:
- Both flaxseeds and soy milk are high in calcium.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 16.8 times less saturated fat than flaxseed.
- Soy milk has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and soy milk has 92% less calories than flaxseed - flaxseed has 534 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Flaxseeds | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 46% | 21% |
| Fat | 31% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 135 times more dietary fiber than soy milk - flaxseed has 27.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Flaxseeds and soy milk contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 603% more protein than soy milk - flaxseed has 18.3g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 16.8 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and soy milk contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than flaxseed - soy milk has 55ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than flaxseed - soy milk has 3.7iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and soy milk contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Flaxseeds and soy milk contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and flaxseeds contain significant amounts of riboflavin.
| Soy Milk | Flaxseeds | |
|---|---|---|
| Thiamin | 0.029 MG | 1.644 MG |
| Riboflavin | 0.184 MG | 0.161 MG |
| Niacin | 0.425 MG | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | 0.031 MG | 0.473 MG |
| Folate | 9 UG | 87 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both flaxseeds and soy milk are high in calcium. Flaxseed has 107% more calcium than soy milk - flaxseed has 255mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 12 times more iron than soy milk - flaxseed has 5.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 566% more potassium than soy milk - flaxseed has 813mg of potassium per 100 grams and soy milk has 122mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 22.813 G |
| Total | 0.075 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.584 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.584 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.
Soy Milk 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 % |
|
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 flaxseeds or soy milk contain more calories in 100 grams?Flaxseed is high in calories and soy milk has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and soy milk has 43 calories.
Does flaxseeds or soy milk have more carbohydrates?
By weight, soy milk has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does flaxseeds or soy milk contain more calcium?
Both flaxseeds and soy milk are high in calcium. Flaxseed has 110% more calcium than soy milk - flaxseed has 255mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does flaxseeds or soy milk contain more iron?
Flaxseed is an abundant source of iron and it has 12 times more iron than soy milk - flaxseed has 5.7mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does flaxseeds or soy milk contain more potassium?
Flaxseed is a rich source of potassium and it has 570% more potassium than soy milk - flaxseed has 813mg of potassium in 100 grams and soy milk has 122mg of potassium.