Flaxseed vs Soy flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Soy flour 439
Protein (g)
Flaxseed 18.0
Soy flour 38.1
Carbs (g)
Flaxseed 34.4
Soy flour 30.4
Fat (g)
Flaxseed 37.3
Soy flour 21.9
Fiber (g)
Flaxseed 23.1
Soy flour 9.70
Quick answers
Which has more protein?
Soy flour, full-fat, roasted — 38.1g vs 18.0g per 100g.
Which is more nutrient-dense?
Flaxseed, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flaxseed | Soy flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 439 kcal | |
| Macronutrients | |||
| Water | 6.80 g | 3.81 g | +79% |
| Protein | 18.0 g | 38.1 g | -53% |
| Total lipid (fat) | 37.3 g | 21.9 g | +71% |
| Carbohydrate, by difference | 34.4 g | 30.4 g | +13% |
| Fiber, total dietary | 23.1 g | 9.70 g | +138% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | 3.16 g | +4% |
| Fatty acids, total monounsaturated | 5.94 g | 4.83 g | +23% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.537 mg | 0.412 mg | +30% |
| Riboflavin (Vitamin B2) | — | 0.941 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 3.29 mg | +14% |
| Pantothenic acid (Vitamin B5) | — | 1.21 mg | |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.351 mg | +12% |
| Biotin (Vitamin B7) | 41.5 ug | 227 ug | -82% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 6.00 ug | |
| Carotene, beta | — | 73.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0 mg | 1.98 mg | -100% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 230 mg | 188 mg | +22% |
| Iron, Fe | 5.78 mg | 5.82 mg | -1% |
| Magnesium, Mg | 372 mg | 369 mg | +1% |
| Phosphorus, P | 556 mg | 476 mg | +17% |
| Potassium, K | 793 mg | 2041 mg | -61% |
| Sodium, Na | 36.7 mg | 12.0 mg | +206% |
| Zinc, Zn | 4.74 mg | 3.58 mg | +32% |
| Copper, Cu | 1.34 mg | 2.22 mg | -39% |
| Manganese, Mn | 2.40 mg | 2.08 mg | +16% |
| Selenium, Se | 136 ug | 7.50 ug | +1712% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | — | |
| Energy (Atwater Specific Factors) | 514 kcal | — | |
| Energy | — | 1836 kj | |
| Nitrogen | 3.40 g | — | |
| Ash | 3.53 g | 5.86 g | -40% |
| Total Sugars | — | 7.61 g | |
| Biotin | 33.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 227 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 227 ug | |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 122 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 3.67 ug | 71.0 ug | -95% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.061 g | |
| SFA 16:0 (Palmitic acid) | 1.91 g | 2.32 g | -18% |
| SFA 18:0 (Stearic acid) | 1.19 g | 0.780 g | +52% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.061 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 4.77 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.76 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 20:1 c | 0.158 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 24.7 g | 12.3 g | +100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 10.9 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.26 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.46 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 19.4 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.301 g | 0.506 g | -40% |
| Threonine (EAA) | 0.931 g | 1.51 g | -38% |
| Isoleucine (EAA, BCAA) | 0.938 g | 1.69 g | -44% |
| Leucine (EAA, BCAA) | 1.38 g | 2.83 g | -51% |
| Lysine (EAA) | 0.933 g | 2.32 g | -60% |
| Methionine (EAA) | 0.403 g | 0.469 g | -14% |
| Cystine (conditionally essential) | — | 0.561 g | |
| Phenylalanine (EAA) | 1.12 g | 1.82 g | -39% |
| Tyrosine (conditionally essential) | 0.572 g | 1.32 g | -56% |
| Valine (EAA, BCAA) | 1.14 g | 1.74 g | -34% |
| Arginine (conditionally essential) | 2.21 g | 2.70 g | -18% |
| Histidine (EAA) | 0.514 g | 0.938 g | -45% |
| Alanine | 1.09 g | 1.64 g | -34% |
| Aspartic acid | 2.31 g | 4.38 g | -47% |
| Glutamic acid | 4.85 g | 6.74 g | -28% |
| Glycine (conditionally essential) | 1.39 g | 1.61 g | -14% |
| Proline (conditionally essential) | 0.873 g | 2.04 g | -57% |
| Serine | 1.14 g | 2.02 g | -44% |
| Hydroxyproline | 0.191 g | — | |
| Cysteine | 0.553 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.015 mg | 89.5 mg | -100% |
| Genistein | 0.043 mg | 85.1 mg | -100% |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | — | |
| Choline from phosphatidylcholine | 36.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 39.0 mg | — | |
| Total Choline | 79.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.072 mg | 165 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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