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.
Detailed nutritional comparison of soy milk 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 Milk (Soy milk, fortified) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Soy Milk src
Image of Flaxseeds src

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 24:45:31 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Flaxseeds
Protein 24% 13%
Carbohydrates 45% 20%
Fat 31% 67%
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

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 Milk Flaxseeds
beta-carotene 2 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 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 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 Milk or Flaxseeds .

Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Flaxseeds (Seeds, flaxseed) .

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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.

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