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  6. Wheat Bread vs. Soybean

Wheat Bread vs. Soybean — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Soybean

  • Wheat Bread is richer in Selenium, Vitamin B3, Manganese, and Vitamin B1, yet Soybean is richer in Copper, Iron, Vitamin K, Potassium, and Phosphorus.
  • Daily need coverage for Selenium from Wheat Bread is 47% higher.
  • Wheat Bread contains 601 times more Sodium than Soybean. Wheat Bread contains 601mg of Sodium, while Soybean contains 1mg.

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

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
4
:
6
Soybean
Soybean
Contains more Calcium +61.8%
Contains more Zinc +27.8%
Contains more Manganese +67.1%
Contains more Selenium +357.5%
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%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Calcium +61.8%
Contains more Zinc +27.8%
Contains more Manganese +67.1%
Contains more Selenium +357.5%
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%

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.
Wheat Bread
Wheat Bread
5
:
5
Soybean
Soybean
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Soybean
Soybean
Contains more Carbs +567.1%
Contains more Other +45%
Contains more Protein +40.5%
Contains more Fats +110.1%
Contains more Water +158.2%
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
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
Contains more Carbs +567.1%
Contains more Other +45%
Contains more Protein +40.5%
Contains more Fats +110.1%
Contains more Water +158.2%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
23%
Soybean
Minerals Daily Need Coverage Score
89%
Wheat Bread
75%
Soybean

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.