FlaxseedvsFull Fat Soy Flour (Raw)
Flaxseed has 534 calories and 18g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Full Fat Soy Flour (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Flaxseed vs Full Fat Soy Flour (Raw)
Go with Full Fat Soy Flour (Raw) at just 434 kcal per 100g — 19% fewer calories.
Full Fat Soy Flour (Raw) will keep you satisfied longer with 9.6g fiber, 37.8g protein, 20.6g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with more fiber.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Flaxseed | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 534kcal27% | 434kcal22% | +100kcal |
| Protein | 18g37% | 38g76% | <0.1g |
| Total Fat | 42g54% | 21g26% | +22g |
| Saturated Fat | 3.7g18% | 3.0g15% | +0.67g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 29g11% | 32g12% | <0.1g |
| Dietary Fiber | 27g98% | 9.6g34% | +18g |
| Sugars | 1.6g | 7.5g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 6.0mcg1% | <0.1mcg |
| Vitamin C | 0.60mg1% | 0mg0% | +0.60mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.31mg2% | 1.9mg13% | <0.1mg |
| Vitamin K | 4.3mcg4% | 70mcg58% | <0.1mcg |
| Vitamin B6 | 0.47mg28% | 0.46mg27% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 87mcg22% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | 1.6mg137% | 0.58mg48% | +1.1mg |
| Riboflavin (B2) | 0.16mg12% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 3.1mg19% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 13mg1% | +17mg |
| Calcium | 255mg20% | 206mg16% | +49mg |
| Iron | 5.7mg32% | 6.4mg35% | <0.1mg |
| Potassium | 813mg17% | 2520mg54% | <0.1mg |
| Phosphorus | 642mg51% | 494mg40% | +148mg |
| Magnesium | 392mg93% | 429mg102% | <0.1mg |
| Zinc | 4.3mg39% | 3.9mg36% | +0.42mg |
| Copper | 1.2mg136% | 2.9mg324% | <0.1mg |
| Manganese | 2.5mg108% | 2.3mg99% | +0.20mg |
| Selenium | 25mcg46% | 7.5mcg14% | +18mcg |
🔬Nutritional Analysis
Calories: Full Fat Soy Flour (Raw) is moderately lower in calories than Flaxseed, containing 434 kcal compared to 534 kcal per 100g (23% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 18.3g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Full Fat Soy Flour (Raw) is the leaner option with 20.6g of total fat per 100g compared to 42.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Full Fat Soy Flour (Raw): 6mcg vs 0mcg), Vitamin C (Flaxseed: 0.6mg vs 0mg), Vitamin K (Full Fat Soy Flour (Raw): 70mcg vs 4.3mcg).
Key Minerals: Notable mineral differences include Selenium (Flaxseed: 25.4mcg vs 7.5mcg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 813mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 1.22mg).
Diet Suitability: Full Fat Soy Flour (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Flaxseed
More with Full Fat Soy Flour
❓Frequently Asked Questions
- Which has more protein, Flaxseed or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Flaxseed or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is lower in calories with 434 kcal per 100g versus 534 kcal.
- Is Flaxseed or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Flaxseed has 534 calories and 18.3g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Flaxseed or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 42.2g.
- Which has more fiber, Flaxseed or Full Fat Soy Flour (Raw)?
- Flaxseed has more fiber with 27.3g per 100g compared to 9.6g.