Soybean meal vs. Wheat — In-Depth Nutrition Comparison
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A recap on differences between soybean meal and wheat
- Soybean meal is higher in copper, iron, folate, potassium, magnesium, manganese, phosphorus, and vitamin B1, yet wheat is higher in selenium and vitamin B3.
- Soybean meal covers your daily copper needs 161% more than wheat .
- Soybean meal contains 7 times more folate than wheat . While soybean meal contains 303µg of folate, wheat contains only 43µg.
- The glycemic index of wheat is lower.
Food varieties used in this article are Soy meal, defatted, raw and Wheat, durum.
Infographic
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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 MagnesiumMagnesium | +112.5% |
| Contains more CalciumCalcium | +617.6% |
| Contains more PotassiumPotassium | +477.7% |
| Contains more IronIron | +289.2% |
| Contains more CopperCopper | +261.7% |
| Contains more ZincZinc | +21.6% |
| Contains more PhosphorusPhosphorus | +38% |
| Contains more ManganeseManganese | +26.2% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +2609.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +64.9% |
| Contains more Vitamin B2Vitamin B2 | +107.4% |
| Contains more Vitamin B5Vitamin B5 | +111.3% |
| Contains more Vitamin B6Vitamin B6 | +35.8% |
| Contains more FolateFolate | +604.7% |
| Contains more Vitamin B3Vitamin B3 | +160.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.553mg | 161% |
| Selenium | 3.3µg | 89.4µg | 157% |
| Iron | 13.7mg | 3.52mg | 127% |
| Protein | 49.2g | 13.68g | 71% |
| Folate | 303µg | 43µg | 65% |
| Potassium | 2490mg | 431mg | 61% |
| Magnesium | 306mg | 144mg | 39% |
| Manganese | 3.8mg | 3.012mg | 34% |
| Phosphorus | 701mg | 508mg | 28% |
| Vitamin B3 | 2.587mg | 6.738mg | 26% |
| Vitamin B1 | 0.691mg | 0.419mg | 23% |
| Calcium | 244mg | 34mg | 21% |
| Vitamin B5 | 1.976mg | 0.935mg | 21% |
| Carbs | 35.89g | 71.13g | 12% |
| Vitamin B6 | 0.569mg | 0.419mg | 12% |
| Vitamin B2 | 0.251mg | 0.121mg | 10% |
| Zinc | 5.06mg | 4.16mg | 8% |
| Saturated fat | 0.268g | 0.454g | 1% |
| Calories | 337kcal | 339kcal | 0% |
| Fats | 2.39g | 2.47g | 0% |
| Net carbs | 35.89g | 71.13g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Monounsaturated fat | 0.409g | 0.344g | 0% |
| Polyunsaturated fat | 1.045g | 0.978g | 0% |
| Tryptophan | 0.653mg | 0.176mg | 0% |
| Threonine | 1.952mg | 0.366mg | 0% |
| Isoleucine | 2.18mg | 0.533mg | 0% |
| Leucine | 3.66mg | 0.934mg | 0% |
| Lysine | 2.991mg | 0.303mg | 0% |
| Methionine | 0.606mg | 0.221mg | 0% |
| Phenylalanine | 2.346mg | 0.681mg | 0% |
| Valine | 2.243mg | 0.594mg | 0% |
| Histidine | 1.212mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +259.6% |
| Contains more OtherOther | +213.5% |
| Contains more CarbsCarbs | +98.2% |
| Contains more WaterWater | +57.6% |
~equal in
Fats
~2.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -41% |
| Contains more Mono. FatMonounsaturated fat | +18.9% |
~equal in
Polyunsaturated fat
~0.978g