Soy milk vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Soy milk —
Flaxseed —
Protein (g)
Soy milk 2.78
Flaxseed 18.0
Carbs (g)
Soy milk 3.00
Flaxseed 34.4
Fat (g)
Soy milk 1.96
Flaxseed 37.3
Fiber (g)
Soy milk 0
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 2.78g 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 | Soy milk | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 91.5 g | 6.80 g | +1245% |
| Protein | 2.78 g | 18.0 g | -85% |
| Total lipid (fat) | 1.96 g | 37.3 g | -95% |
| Carbohydrate, by difference | 3.00 g | 34.4 g | -91% |
| Fiber, total dietary | 0 g | 23.1 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 3.28 g | |
| Fatty acids, total monounsaturated | — | 5.94 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.044 mg | 0.537 mg | -92% |
| Riboflavin (Vitamin B2) | 0.331 mg | — | |
| Niacin (Vitamin B3) | 0.133 mg | 3.76 mg | -96% |
| Vitamin B-6 — Pyridoxine | 0.036 mg | 0.393 mg | -91% |
| Biotin (Vitamin B7) | 15.8 ug | 41.5 ug | -62% |
| Vitamin B-12 — Cobalamin | 1.33 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 4.63 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 155 mg | 230 mg | -33% |
| Iron, Fe | 0.367 mg | 5.78 mg | -94% |
| Magnesium, Mg | 17.5 mg | 372 mg | -95% |
| Phosphorus, P | 46.0 mg | 556 mg | -92% |
| Potassium, K | 118 mg | 793 mg | -85% |
| Sodium, Na | 39.4 mg | 36.7 mg | +7% |
| Zinc, Zn | 0.264 mg | 4.74 mg | -94% |
| Copper, Cu | 0.096 mg | 1.34 mg | -93% |
| Manganese, Mn | 0.160 mg | 2.40 mg | -93% |
| Selenium, Se | 0 ug | 136 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 41 kcal | 545 kcal | -93% |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Nitrogen | 0.444 g | 3.40 g | -87% |
| Ash | 0.750 g | 3.53 g | -79% |
| Sucrose | 2.58 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | 32.3 ug | — | |
| Biotin | 2.16 ug | 33.8 ug | -94% |
| Betaine | — | 3.10 mg | |
| Retinol | 89.4 ug | — | |
| Vitamin D (D2 + D3 — total) | 185 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 4.61 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.020 ug | — | |
| Vitamin K1 — Phylloquinone | 2.80 ug | 3.67 ug | -24% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 16:0 (Palmitic acid) | — | 1.91 g | |
| SFA 18:0 (Stearic acid) | — | 1.19 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | — | 24.7 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.034 g | 0.301 g | -89% |
| Threonine (EAA) | 0.100 g | 0.931 g | -89% |
| Isoleucine (EAA, BCAA) | 0.100 g | 0.938 g | -89% |
| Leucine (EAA, BCAA) | 0.200 g | 1.38 g | -86% |
| Lysine (EAA) | 0.200 g | 0.933 g | -79% |
| Methionine (EAA) | 0.033 g | 0.403 g | -92% |
| Phenylalanine (EAA) | 0.157 g | 1.12 g | -86% |
| Tyrosine (conditionally essential) | 0.100 g | 0.572 g | -83% |
| Valine (EAA, BCAA) | 0.101 g | 1.14 g | -91% |
| Arginine (conditionally essential) | 0.200 g | 2.21 g | -91% |
| Histidine (EAA) | 0.100 g | 0.514 g | -81% |
| Alanine | 0.100 g | 1.09 g | -91% |
| Aspartic acid | 0.329 g | 2.31 g | -86% |
| Glutamic acid | 0.486 g | 4.85 g | -90% |
| Glycine (conditionally essential) | 0.100 g | 1.39 g | -93% |
| Proline (conditionally essential) | 0.114 g | 0.873 g | -87% |
| Serine | 0.171 g | 1.14 g | -85% |
| Hydroxyproline | 0 g | 0.191 g | -100% |
| Cysteine | 0.049 g | 0.553 g | -91% |
| Daidzein | 0.139 mg | 20.2 mg | -99% |
| Genistein | 0.236 mg | 0.013 mg | +1676% |
| Daidzin | 7.96 mg | 30.2 mg | -74% |
| Genistin | 14.7 mg | 1.95 mg | +656% |
| Glycitin | 0.364 mg | 31.5 mg | -99% |
| 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 | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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