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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.
  • The glycemic index of wheat Bread is higher.

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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +89%
Contains more IronIron +539.1%
Contains more CopperCopper +54.7%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +517.5%
Contains more SeleniumSelenium +595.8%
Contains less SodiumSodium -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.
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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +453.6%
Contains more Vitamin B3Vitamin B3 +1118.3%
Contains more Vitamin B5Vitamin B5 +22.3%
Contains more Vitamin B6Vitamin B6 +98.7%
Contains more Vitamin KVitamin K +90%
Contains more FolateFolate +377.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.6mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Soy milk DV% diff.
Selenium 33.4µg 4.8µg 52%
Manganese 1.377mg 0.223mg 50%
Iron 4.09mg 0.64mg 43%
Vitamin B3 6.25mg 0.513mg 36%
Vitamin B1 0.439mg 0.06mg 32%
Vitamin B2 0.382mg 0.069mg 24%
Sodium 601mg 51mg 24%
Phosphorus 188mg 52mg 19%
Protein 12.96g 3.27g 19%
Folate 86µg 18µg 17%
Carbs 55.77g 6.28g 16%
Fiber 4.7g 0.6g 16%
Calcium 165mg 25mg 14%
Calories 313kcal 54kcal 13%
Zinc 1.47mg 0.12mg 12%
Copper 0.198mg 0.128mg 8%
Magnesium 59mg 25mg 8%
Vitamin B6 0.153mg 0.077mg 6%
Polyunsaturated fat 1.72g 0.961g 5%
Fats 4.27g 1.75g 4%
Saturated fat 0.989g 0.205g 4%
Potassium 223mg 118mg 3%
Vitamin B5 0.456mg 0.373mg 2%
Vitamin K 5.7µg 3µg 2%
Monounsaturated fat 1.019g 0.401g 2%
Vitamin E 0.24mg 0.11mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 5.68g N/A
Sugar 6.42g 3.99g N/A
Choline 22.1mg 23.6mg 0%
Tryptophan 0.092mg 0.038mg 0%
Threonine 0.299mg 0.108mg 0%
Isoleucine 0.258mg 0.114mg 0%
Leucine 0.461mg 0.186mg 0%
Lysine 0.215mg 0.131mg 0%
Methionine 0.105mg 0.027mg 0%
Phenylalanine 0.315mg 0.113mg 0%
Valine 0.31mg 0.117mg 0%
Histidine 0.15mg 0.061mg 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
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 ProteinProtein +296.3%
Contains more FatsFats +144%
Contains more CarbsCarbs +788.1%
Contains more OtherOther +326.2%
Contains more WaterWater +263.4%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +154.1%
Contains more Poly. FatPolyunsaturated fat +79%
Contains less Sat. FatSaturated fat -79.3%

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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.