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  6. Wheat Bread vs. Soybean raw

Wheat Bread vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and soybean raw

  • Wheat Bread has less copper, iron, phosphorus, folate, magnesium, manganese, potassium, vitamin B2, vitamin B1, and vitamin K than soybean raw.
  • Soybean raw covers your daily need for copper, 162% more than wheat Bread.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Bread, wheat, toasted and Soybeans, mature seeds, raw.

Infographic

Wheat Bread vs Soybean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +87.6%
Contains more MagnesiumMagnesium +374.6%
Contains more CalciumCalcium +67.9%
Contains more PotassiumPotassium +705.8%
Contains more IronIron +283.9%
Contains more CopperCopper +737.4%
Contains more ZincZinc +232.7%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +82.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +285.1%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B1Vitamin B1 +99.1%
Contains more Vitamin B2Vitamin B2 +127.7%
Contains more Vitamin B5Vitamin B5 +73.9%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more Vitamin KVitamin K +724.6%
Contains more FolateFolate +336%
Contains more CholineCholine +424.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Soybean raw DV% diff.
Copper 0.198mg 1.658mg 162%
Iron 4.09mg 15.7mg 145%
Phosphorus 188mg 704mg 74%
Folate 86µg 375µg 72%
Polyunsaturated fat 1.72g 11.255g 64%
Magnesium 59mg 280mg 53%
Manganese 1.377mg 2.517mg 50%
Protein 12.96g 36.49g 47%
Potassium 223mg 1797mg 46%
Vitamin B2 0.382mg 0.87mg 38%
Vitamin B1 0.439mg 0.874mg 36%
Vitamin K 5.7µg 47µg 34%
Zinc 1.47mg 4.89mg 31%
Vitamin B3 6.25mg 1.623mg 29%
Selenium 33.4µg 17.8µg 28%
Sodium 601mg 2mg 26%
Fats 4.27g 19.94g 24%
Fiber 4.7g 9.3g 18%
Vitamin B6 0.153mg 0.377mg 17%
Choline 22.1mg 115.9mg 17%
Calcium 165mg 277mg 11%
Saturated fat 0.989g 2.884g 9%
Carbs 55.77g 30.16g 9%
Monounsaturated fat 1.019g 4.404g 8%
Calories 313kcal 446kcal 7%
Vitamin B5 0.456mg 0.793mg 7%
Vitamin C 0.2mg 6mg 6%
Vitamin E 0.24mg 0.85mg 4%
Net carbs 51.07g 20.86g N/A
Sugar 6.42g 7.33g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0.591mg 0%
Threonine 0.299mg 1.766mg 0%
Isoleucine 0.258mg 1.971mg 0%
Leucine 0.461mg 3.309mg 0%
Lysine 0.215mg 2.706mg 0%
Methionine 0.105mg 0.547mg 0%
Phenylalanine 0.315mg 2.122mg 0%
Valine 0.31mg 2.029mg 0%
Histidine 0.15mg 1.097mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +84.9%
Contains more WaterWater +183.7%
Contains more ProteinProtein +181.6%
Contains more FatsFats +367%
Contains more OtherOther +75.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -65.7%
Contains more Mono. FatMonounsaturated fat +332.2%
Contains more Poly. FatPolyunsaturated fat +554.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.