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Soybean vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the differences between Soybean and Khorasan wheat?

  • Soybean is higher in Iron, and Vitamin K, however, Khorasan wheat is richer in Selenium, Manganese, Vitamin B3, Vitamin B1, Zinc, Fiber, Phosphorus, and Vitamin B5.
  • Khorasan wheat's daily need coverage for Selenium is 135% more.
  • Khorasan wheat contains 11 times less Vitamin K than Soybean. Soybean contains 19.2µg of Vitamin K, while Khorasan wheat contains 1.8µg.

We used Soybeans, mature cooked, boiled, without salt and Wheat, KAMUT khorasan, uncooked types in this article.

Infographic

Soybean vs Khorasan wheat 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.
Contains more Calcium +363.6%
Contains more Iron +36.3%
Contains more Potassium +27.8%
Contains less Sodium -80%
Contains more Magnesium +51.2%
Contains more Phosphorus +48.6%
Contains more Zinc +220%
Contains more Copper +24.3%
Contains more Manganese +231.9%
Contains more Selenium +1016.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +363.6%
Contains more Iron +36.3%
Contains more Potassium +27.8%
Contains less Sodium -80%
Contains more Magnesium +51.2%
Contains more Phosphorus +48.6%
Contains more Zinc +220%
Contains more Copper +24.3%
Contains more Manganese +231.9%
Contains more Selenium +1016.4%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.9%
Contains more Vitamin K +966.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +74.3%
Contains more Vitamin B1 +265.2%
Contains more Vitamin B3 +1497.7%
Contains more Vitamin B5 +430.2%
Contains more Vitamin B6 +10.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +54.9%
Contains more Vitamin K +966.7%
Contains more Vitamin A +11.1%
Contains more Vitamin E +74.3%
Contains more Vitamin B1 +265.2%
Contains more Vitamin B3 +1497.7%
Contains more Vitamin B5 +430.2%
Contains more Vitamin B6 +10.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +25.2%
Contains more Fats +321.1%
Contains more Water +465%
Contains more Other +13.7%
Contains more Carbs +744.3%
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +25.2%
Contains more Fats +321.1%
Contains more Water +465%
Contains more Other +13.7%
Contains more Carbs +744.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +830%
Contains more Polyunsaturated fat +715.5%
Contains less Saturated Fat -84.9%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +830%
Contains more Polyunsaturated fat +715.5%
Contains less Saturated Fat -84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Khorasan wheat Opinion
Net carbs 2.36g 59.48g Khorasan wheat
Protein 18.21g 14.54g Soybean
Fats 8.97g 2.13g Soybean
Carbs 8.36g 70.58g Khorasan wheat
Calories 172kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 3g 7.84g Soybean
Fiber 6g 11.1g Khorasan wheat
Calcium 102mg 22mg Soybean
Iron 5.14mg 3.77mg Soybean
Magnesium 86mg 130mg Khorasan wheat
Phosphorus 245mg 364mg Khorasan wheat
Potassium 515mg 403mg Soybean
Sodium 1mg 5mg Soybean
Zinc 1.15mg 3.68mg Khorasan wheat
Copper 0.407mg 0.506mg Khorasan wheat
Manganese 0.824mg 2.735mg Khorasan wheat
Selenium 7.3µg 81.5µg Khorasan wheat
Vitamin A 9IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.35mg 0.61mg Khorasan wheat
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.566mg Khorasan wheat
Vitamin B2 0.285mg 0.184mg Soybean
Vitamin B3 0.399mg 6.375mg Khorasan wheat
Vitamin B5 0.179mg 0.949mg Khorasan wheat
Vitamin B6 0.234mg 0.259mg Khorasan wheat
Folate 54µg Soybean
Vitamin K 19.2µg 1.8µg Soybean
Tryptophan 0.242mg 0.13mg Soybean
Threonine 0.723mg 0.442mg Soybean
Isoleucine 0.807mg 0.566mg Soybean
Leucine 1.355mg 1.112mg Soybean
Lysine 1.108mg 0.416mg Soybean
Methionine 0.224mg 0.251mg Khorasan wheat
Phenylalanine 0.869mg 0.772mg Soybean
Valine 0.831mg 0.687mg Soybean
Histidine 0.449mg 0.379mg Soybean
Trans Fat 0g 0.005g Soybean
Saturated Fat 1.297g 0.196g Khorasan wheat
Monounsaturated Fat 1.981g 0.213g Soybean
Polyunsaturated fat 5.064g 0.621g Soybean
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Khorasan wheat
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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
75%
Soybean
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 26)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.101g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3.4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.