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

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The main differences between Soybean meal and Wheat Bread

  • Soybean meal is richer in Copper, Iron, Manganese, Phosphorus, Potassium, Magnesium, Folate, Zinc, and Vitamin B6, yet Wheat Bread is richer in Selenium.
  • Daily need coverage for Copper from Soybean meal is 200% higher.
  • Soybean meal contains 11 times more Potassium than Wheat Bread. Soybean meal contains 2490mg of Potassium, while Wheat Bread contains 223mg.

Food types used in this article are Soy meal, defatted, raw and Bread, wheat, toasted.

Infographic

Soybean meal vs Wheat Bread 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 +47.9%
Contains more Iron +235%
Contains more Magnesium +418.6%
Contains more Phosphorus +272.9%
Contains more Potassium +1016.6%
Contains less Sodium -99.5%
Contains more Zinc +244.2%
Contains more Copper +910.1%
Contains more Manganese +176%
Contains more Selenium +912.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +47.9%
Contains more Iron +235%
Contains more Magnesium +418.6%
Contains more Phosphorus +272.9%
Contains more Potassium +1016.6%
Contains less Sodium -99.5%
Contains more Zinc +244.2%
Contains more Copper +910.1%
Contains more Manganese +176%
Contains more Selenium +912.1%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +271.9%
Contains more Folate +252.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +141.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B5 +333.3%
Contains more Vitamin B6 +271.9%
Contains more Folate +252.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +141.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +279.6%
Contains more Other +101.4%
Contains more Fats +78.7%
Contains more Carbs +55.4%
Contains more Water +249.1%
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
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
Contains more Protein +279.6%
Contains more Other +101.4%
Contains more Fats +78.7%
Contains more Carbs +55.4%
Contains more Water +249.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +149.1%
Contains more Polyunsaturated fat +64.6%
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +149.1%
Contains more Polyunsaturated fat +64.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean meal Wheat Bread Opinion
Net carbs 35.89g 51.07g Wheat Bread
Protein 49.2g 12.96g Soybean meal
Fats 2.39g 4.27g Wheat Bread
Carbs 35.89g 55.77g Wheat Bread
Calories 337kcal 313kcal Soybean meal
Sugar 6.42g Soybean meal
Fiber 4.7g Wheat Bread
Calcium 244mg 165mg Soybean meal
Iron 13.7mg 4.09mg Soybean meal
Magnesium 306mg 59mg Soybean meal
Phosphorus 701mg 188mg Soybean meal
Potassium 2490mg 223mg Soybean meal
Sodium 3mg 601mg Soybean meal
Zinc 5.06mg 1.47mg Soybean meal
Copper 2mg 0.198mg Soybean meal
Manganese 3.8mg 1.377mg Soybean meal
Selenium 3.3µg 33.4µg Wheat Bread
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.691mg 0.439mg Soybean meal
Vitamin B2 0.251mg 0.382mg Wheat Bread
Vitamin B3 2.587mg 6.25mg Wheat Bread
Vitamin B5 1.976mg 0.456mg Soybean meal
Vitamin B6 0.569mg 0.153mg Soybean meal
Folate 303µg 86µg Soybean meal
Choline 22.1mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.653mg 0.092mg Soybean meal
Threonine 1.952mg 0.299mg Soybean meal
Isoleucine 2.18mg 0.258mg Soybean meal
Leucine 3.66mg 0.461mg Soybean meal
Lysine 2.991mg 0.215mg Soybean meal
Methionine 0.606mg 0.105mg Soybean meal
Phenylalanine 2.346mg 0.315mg Soybean meal
Valine 2.243mg 0.31mg Soybean meal
Histidine 1.212mg 0.15mg Soybean meal
Saturated Fat 0.268g 0.989g Soybean meal
Monounsaturated Fat 0.409g 1.019g Wheat Bread
Polyunsaturated fat 1.045g 1.72g 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
Soybean meal Wheat Bread
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
58%
Soybean meal
36%
Wheat Bread
Minerals Daily Need Coverage Score
264%
Soybean meal
89%
Wheat Bread

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.721g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $0.3)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.