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  6. Wheat Bread vs. Soy milk

Wheat Bread vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between Wheat Bread and Soy milk

  • Soy milk has less Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, and Fiber.
  • Wheat Bread covers your daily Selenium needs 52% more than Soy milk.
  • Soy milk contains 12 times less Vitamin B3 than Wheat Bread. Wheat Bread contains 6.25mg of Vitamin B3, while Soy milk contains 0.513mg.
  • Soy milk has less Sodium.

Food varieties used in this article are Bread, wheat, toasted and Soymilk, original and vanilla, unfortified.

Infographic

Wheat Bread vs Soy milk 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
9
:
1
Soy milk
Soy milk
Contains more Calcium +560%
Contains more Iron +539.1%
Contains more Magnesium +136%
Contains more Phosphorus +261.5%
Contains more Potassium +89%
Contains more Zinc +1125%
Contains more Copper +54.7%
Contains more Manganese +517.5%
Contains more Selenium +595.8%
Contains less Sodium -91.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +560%
Contains more Iron +539.1%
Contains more Magnesium +136%
Contains more Phosphorus +261.5%
Contains more Potassium +89%
Contains more Zinc +1125%
Contains more Copper +54.7%
Contains more Manganese +517.5%
Contains more Selenium +595.8%
Contains less Sodium -91.5%

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.
Wheat Bread
Wheat Bread
9
:
1
Soy milk
Soy milk
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +631.7%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +1118.3%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +98.7%
Contains more Folate +377.8%
Contains more Vitamin K +90%
Contains more Vitamin A +∞%
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%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +118.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +631.7%
Contains more Vitamin B2 +453.6%
Contains more Vitamin B3 +1118.3%
Contains more Vitamin B5 +22.3%
Contains more Vitamin B6 +98.7%
Contains more Folate +377.8%
Contains more Vitamin K +90%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Soy milk
Soy milk
Contains more Protein +296.3%
Contains more Fats +144%
Contains more Carbs +788.1%
Contains more Other +326.2%
Contains more Water +263.4%
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
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +296.3%
Contains more Fats +144%
Contains more Carbs +788.1%
Contains more Other +326.2%
Contains more Water +263.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +154.1%
Contains more Polyunsaturated fat +79%
Contains less Saturated Fat -79.3%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +154.1%
Contains more Polyunsaturated fat +79%
Contains less Saturated Fat -79.3%

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 Soy milk
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Soy milk Opinion
Net carbs 51.07g 5.68g Wheat Bread
Protein 12.96g 3.27g Wheat Bread
Fats 4.27g 1.75g Wheat Bread
Carbs 55.77g 6.28g Wheat Bread
Calories 313kcal 54kcal Wheat Bread
Sugar 6.42g 3.99g Soy milk
Fiber 4.7g 0.6g Wheat Bread
Calcium 165mg 25mg Wheat Bread
Iron 4.09mg 0.64mg Wheat Bread
Magnesium 59mg 25mg Wheat Bread
Phosphorus 188mg 52mg Wheat Bread
Potassium 223mg 118mg Wheat Bread
Sodium 601mg 51mg Soy milk
Zinc 1.47mg 0.12mg Wheat Bread
Copper 0.198mg 0.128mg Wheat Bread
Manganese 1.377mg 0.223mg Wheat Bread
Selenium 33.4µg 4.8µg Wheat Bread
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.24mg 0.11mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.06mg Wheat Bread
Vitamin B2 0.382mg 0.069mg Wheat Bread
Vitamin B3 6.25mg 0.513mg Wheat Bread
Vitamin B5 0.456mg 0.373mg Wheat Bread
Vitamin B6 0.153mg 0.077mg Wheat Bread
Folate 86µg 18µg Wheat Bread
Vitamin K 5.7µg 3µg Wheat Bread
Tryptophan 0.092mg 0.038mg Wheat Bread
Threonine 0.299mg 0.108mg Wheat Bread
Isoleucine 0.258mg 0.114mg Wheat Bread
Leucine 0.461mg 0.186mg Wheat Bread
Lysine 0.215mg 0.131mg Wheat Bread
Methionine 0.105mg 0.027mg Wheat Bread
Phenylalanine 0.315mg 0.113mg Wheat Bread
Valine 0.31mg 0.117mg Wheat Bread
Histidine 0.15mg 0.061mg Wheat Bread
Saturated Fat 0.989g 0.205g Soy milk
Monounsaturated Fat 1.019g 0.401g Wheat Bread
Polyunsaturated fat 1.72g 0.961g Wheat Bread
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 Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
89%
Wheat Bread
19%
Soy milk

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.5)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 550mg)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 0.784g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.