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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 of 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.

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.
Soybean raw
Soybean raw
9
:
1
Wheat Bread
Wheat Bread
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%
Contains more Manganese +82.8%
Contains more Selenium +87.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +67.9%
Contains more Iron +283.9%
Contains more Magnesium +374.6%
Contains more Phosphorus +274.5%
Contains more Potassium +705.8%
Contains less Sodium -99.7%
Contains more Zinc +232.7%
Contains more Copper +737.4%
Contains more Manganese +82.8%
Contains more Selenium +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.
Soybean raw
Soybean raw
9
:
1
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +254.2%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +99.1%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B5 +73.9%
Contains more Vitamin B6 +146.4%
Contains more Folate +336%
Contains more Vitamin K +724.6%
Contains more Vitamin B3 +285.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +181.6%
Contains more Fats +367%
Contains more Other +75.8%
Contains more Carbs +84.9%
Contains more Water +183.7%
Soybean raw
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
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
Contains more Protein +181.6%
Contains more Fats +367%
Contains more Other +75.8%
Contains more Carbs +84.9%
Contains more Water +183.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +332.2%
Contains more Polyunsaturated fat +554.4%
Contains less Saturated Fat -65.7%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +332.2%
Contains more Polyunsaturated fat +554.4%
Contains less Saturated Fat -65.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Wheat Bread Opinion
Net carbs 20.86g 51.07g Wheat Bread
Protein 36.49g 12.96g Soybean raw
Fats 19.94g 4.27g Soybean raw
Carbs 30.16g 55.77g Wheat Bread
Calories 446kcal 313kcal Soybean raw
Sugar 7.33g 6.42g Wheat Bread
Fiber 9.3g 4.7g Soybean raw
Calcium 277mg 165mg Soybean raw
Iron 15.7mg 4.09mg Soybean raw
Magnesium 280mg 59mg Soybean raw
Phosphorus 704mg 188mg Soybean raw
Potassium 1797mg 223mg Soybean raw
Sodium 2mg 601mg Soybean raw
Zinc 4.89mg 1.47mg Soybean raw
Copper 1.658mg 0.198mg Soybean raw
Manganese 2.517mg 1.377mg Soybean raw
Selenium 17.8µg 33.4µg Wheat Bread
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.24mg Soybean raw
Vitamin C 6mg 0.2mg Soybean raw
Vitamin B1 0.874mg 0.439mg Soybean raw
Vitamin B2 0.87mg 0.382mg Soybean raw
Vitamin B3 1.623mg 6.25mg Wheat Bread
Vitamin B5 0.793mg 0.456mg Soybean raw
Vitamin B6 0.377mg 0.153mg Soybean raw
Folate 375µg 86µg Soybean raw
Vitamin K 47µg 5.7µg Soybean raw
Tryptophan 0.591mg 0.092mg Soybean raw
Threonine 1.766mg 0.299mg Soybean raw
Isoleucine 1.971mg 0.258mg Soybean raw
Leucine 3.309mg 0.461mg Soybean raw
Lysine 2.706mg 0.215mg Soybean raw
Methionine 0.547mg 0.105mg Soybean raw
Phenylalanine 2.122mg 0.315mg Soybean raw
Valine 2.029mg 0.31mg Soybean raw
Histidine 1.097mg 0.15mg Soybean raw
Saturated Fat 2.884g 0.989g Wheat Bread
Monounsaturated Fat 4.404g 1.019g Soybean raw
Polyunsaturated fat 11.255g 1.72g Soybean raw
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
38%
Wheat Bread
Minerals Daily Need Coverage Score
244%
Soybean raw
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.895g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.1)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 599mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
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. 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.