Soy Flour vs. Flaxseeds

Q: Does flaxseeds or soy flour have more 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, 13:21:66 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does flaxseeds or soy flour contain more 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.

Q: Does flaxseeds or soy flour have more 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.

Q: Does flaxseeds or soy flour contain more 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.

Q: Does flaxseeds or soy flour have more 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.

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

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.

Soy Flour src

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, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Soy Flour	Flaxseeds
Protein	50%	13%
Carbohydrates	31%	21%
Fat	20%	66%
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 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 Flour (Soy flour, low-fat) and Flaxseeds (Seeds, flaxseed) .

Soy Flour g ()	Daily Values (%)
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

Food	Amount	Action
Soy Flour	cup, stirred
Flaxseeds	tbsp, whole

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.

Compare Food

Recent