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Wheat gluten vs. Soybean — In-Depth Nutrition Comparison

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Differences between Wheat gluten and Soybean

  • Wheat gluten has more Selenium, while Soybean has more Copper, Vitamin B2, Fiber, Vitamin B6, Vitamin K, Magnesium, Folate, Vitamin B1, and Potassium.
  • Wheat gluten's daily need coverage for Selenium is 59% higher.

The food types used in this comparison are Vital wheat gluten and Soybeans, mature cooked, boiled, without salt.

Infographic

Wheat gluten vs Soybean 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 +39.2%
Contains more Selenium +443.8%
Contains more Magnesium +244%
Contains more Potassium +415%
Contains less Sodium -96.6%
Contains more Zinc +35.3%
Contains more Copper +123.6%
Equal in Iron - 5.14
Equal in Phosphorus - 245
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +39.2%
Contains more Selenium +443.8%
Contains more Magnesium +244%
Contains more Potassium +415%
Contains less Sodium -96.6%
Contains more Zinc +35.3%
Contains more Copper +123.6%
Equal in Iron - 5.14
Equal in Phosphorus - 245

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.
:
10
Soybean
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +312.7%
Contains more Carbs +65%
Contains more Fats +384.9%
Contains more Water +662.8%
Contains more Other +91%
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
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
Contains more Protein +312.7%
Contains more Carbs +65%
Contains more Fats +384.9%
Contains more Water +662.8%
Contains more Other +91%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +1169.9%
Contains more Polyunsaturated fat +525.2%
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -79%
Contains more Monounsaturated Fat +1169.9%
Contains more Polyunsaturated fat +525.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat gluten Soybean Opinion
Net carbs 13.19g 2.36g Wheat gluten
Protein 75.16g 18.21g Wheat gluten
Fats 1.85g 8.97g Soybean
Carbs 13.79g 8.36g Wheat gluten
Calories 370kcal 172kcal Wheat gluten
Sugar 0g 3g Wheat gluten
Fiber 0.6g 6g Soybean
Calcium 142mg 102mg Wheat gluten
Iron 5.2mg 5.14mg Wheat gluten
Magnesium 25mg 86mg Soybean
Phosphorus 260mg 245mg Wheat gluten
Potassium 100mg 515mg Soybean
Sodium 29mg 1mg Soybean
Zinc 0.85mg 1.15mg Soybean
Copper 0.182mg 0.407mg Soybean
Manganese 0.824mg Soybean
Selenium 39.7µg 7.3µg Wheat gluten
Vitamin A 0IU 9IU Soybean
Vitamin E 0mg 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0mg 0.155mg Soybean
Vitamin B2 0mg 0.285mg Soybean
Vitamin B3 0mg 0.399mg Soybean
Vitamin B5 0mg 0.179mg Soybean
Vitamin B6 0mg 0.234mg Soybean
Folate 0µg 54µg Soybean
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 0.272g 1.297g Wheat gluten
Monounsaturated Fat 0.156g 1.981g Soybean
Polyunsaturated fat 0.81g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Soybean
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
0%
Wheat gluten
23%
Soybean
Minerals Daily Need Coverage Score
68%
Wheat gluten
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.025g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
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.

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.