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  6. Soybean raw vs. Wheat Bread

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

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Summary of differences between soybean raw and wheat Bread

  • 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.
  • Soybean raw has 8 times more vitamin K than wheat Bread. While soybean raw has 47µg of vitamin K, wheat Bread has only 5.7µg.
  • The glycemic index of wheat Bread is higher.

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

Infographic

Soybean raw 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.
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%
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%
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%
Contains more SeleniumSelenium +87.6%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
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%
Contains more Vitamin B3Vitamin B3 +285.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +181.6%
Contains more FatsFats +367%
Contains more OtherOther +75.8%
Contains more CarbsCarbs +84.9%
Contains more WaterWater +183.7%

Fat Type Comparison

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

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