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  6. Soybean vs. Wheat Bread

Soybean vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Soybean and Wheat Bread

  • Soybean is richer in Copper, Iron, Vitamin K, Potassium, and Phosphorus, yet Wheat Bread is richer in Selenium, Vitamin B3, Manganese, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat Bread is 47% higher.
  • Soybean contains 3 times more Vitamin K than Wheat Bread. Soybean contains 19.2µg of Vitamin K, while Wheat Bread contains 5.7µg.
  • Soybean contains less Sodium.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Soybean vs Wheat Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
6
:
4
Wheat Bread
Wheat Bread
Contains more Iron +25.7%
Contains more Magnesium +45.8%
Contains more Phosphorus +30.3%
Contains more Potassium +130.9%
Contains less Sodium -99.8%
Contains more Copper +105.6%
Contains more Calcium +61.8%
Contains more Zinc +27.8%
Contains more Manganese +67.1%
Contains more Selenium +357.5%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +25.7%
Contains more Magnesium +45.8%
Contains more Phosphorus +30.3%
Contains more Potassium +130.9%
Contains less Sodium -99.8%
Contains more Copper +105.6%
Contains more Calcium +61.8%
Contains more Zinc +27.8%
Contains more Manganese +67.1%
Contains more Selenium +357.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
Soybean
5
:
5
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +750%
Contains more Vitamin B6 +52.9%
Contains more Vitamin K +236.8%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +34%
Contains more Vitamin B3 +1466.4%
Contains more Vitamin B5 +154.7%
Contains more Folate +59.3%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +45.8%
Contains more Vitamin C +750%
Contains more Vitamin B6 +52.9%
Contains more Vitamin K +236.8%
Contains more Vitamin B1 +183.2%
Contains more Vitamin B2 +34%
Contains more Vitamin B3 +1466.4%
Contains more Vitamin B5 +154.7%
Contains more Folate +59.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +40.5%
Contains more Fats +110.1%
Contains more Water +158.2%
Contains more Carbs +567.1%
Contains more Other +45%
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +40.5%
Contains more Fats +110.1%
Contains more Water +158.2%
Contains more Carbs +567.1%
Contains more Other +45%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +94.4%
Contains more Polyunsaturated fat +194.4%
Contains less Saturated Fat -23.7%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +94.4%
Contains more Polyunsaturated fat +194.4%
Contains less Saturated Fat -23.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Wheat Bread
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Wheat Bread Opinion
Net carbs 2.36g 51.07g Wheat Bread
Protein 18.21g 12.96g Soybean
Fats 8.97g 4.27g Soybean
Carbs 8.36g 55.77g Wheat Bread
Calories 172kcal 313kcal Wheat Bread
Sugar 3g 6.42g Soybean
Fiber 6g 4.7g Soybean
Calcium 102mg 165mg Wheat Bread
Iron 5.14mg 4.09mg Soybean
Magnesium 86mg 59mg Soybean
Phosphorus 245mg 188mg Soybean
Potassium 515mg 223mg Soybean
Sodium 1mg 601mg Soybean
Zinc 1.15mg 1.47mg Wheat Bread
Copper 0.407mg 0.198mg Soybean
Manganese 0.824mg 1.377mg Wheat Bread
Selenium 7.3µg 33.4µg Wheat Bread
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.24mg Soybean
Vitamin C 1.7mg 0.2mg Soybean
Vitamin B1 0.155mg 0.439mg Wheat Bread
Vitamin B2 0.285mg 0.382mg Wheat Bread
Vitamin B3 0.399mg 6.25mg Wheat Bread
Vitamin B5 0.179mg 0.456mg Wheat Bread
Vitamin B6 0.234mg 0.153mg Soybean
Folate 54µg 86µg Wheat Bread
Vitamin K 19.2µg 5.7µg Soybean
Tryptophan 0.242mg 0.092mg Soybean
Threonine 0.723mg 0.299mg Soybean
Isoleucine 0.807mg 0.258mg Soybean
Leucine 1.355mg 0.461mg Soybean
Lysine 1.108mg 0.215mg Soybean
Methionine 0.224mg 0.105mg Soybean
Phenylalanine 0.869mg 0.315mg Soybean
Valine 0.831mg 0.31mg Soybean
Histidine 0.449mg 0.15mg Soybean
Saturated Fat 1.297g 0.989g Wheat Bread
Monounsaturated Fat 1.981g 1.019g Soybean
Polyunsaturated fat 5.064g 1.72g Soybean
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
38%
Wheat Bread
Minerals Daily Need Coverage Score
75%
Soybean
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 0.308g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 600mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.