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  6. Soybean raw vs. Wheat

Soybean raw vs. Wheat — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Wheat

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, Potassium, Vitamin B1, Magnesium, and Phosphorus, yet Wheat is richer in Selenium, and Vitamin B3.
  • Daily need coverage for Iron from Soybean raw is 152% higher.
  • Soybean raw contains 9 times more Folate than Wheat . Soybean raw contains 375µg of Folate, while Wheat contains 43µg.

Food types used in this article are Soybeans, mature seeds, raw and Wheat, durum.

Infographic

Soybean raw vs Wheat 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
7
:
2
Wheat
Wheat
Contains more Calcium +714.7%
Contains more Iron +346%
Contains more Magnesium +94.4%
Contains more Phosphorus +38.6%
Contains more Potassium +316.9%
Contains more Zinc +17.5%
Contains more Copper +199.8%
Contains more Manganese +19.7%
Contains more Selenium +402.2%
Equal in Sodium - 2
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +714.7%
Contains more Iron +346%
Contains more Magnesium +94.4%
Contains more Phosphorus +38.6%
Contains more Potassium +316.9%
Contains more Zinc +17.5%
Contains more Copper +199.8%
Contains more Manganese +19.7%
Contains more Selenium +402.2%
Equal in Sodium - 2

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
7
:
3
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +619%
Contains more Folate +772.1%
Contains more Vitamin B3 +315.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +11.1%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +619%
Contains more Folate +772.1%
Contains more Vitamin B3 +315.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Wheat
Wheat
Contains more Protein +166.7%
Contains more Fats +707.3%
Contains more Other +173.6%
Contains more Carbs +135.8%
Contains more Water +28.1%
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +166.7%
Contains more Fats +707.3%
Contains more Other +173.6%
Contains more Carbs +135.8%
Contains more Water +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +1180.2%
Contains more Polyunsaturated fat +1050.8%
Contains less Saturated Fat -84.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +1180.2%
Contains more Polyunsaturated fat +1050.8%
Contains less Saturated Fat -84.3%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Wheat Opinion
Net carbs 20.86g 71.13g Wheat
Protein 36.49g 13.68g Soybean raw
Fats 19.94g 2.47g Soybean raw
Carbs 30.16g 71.13g Wheat
Calories 446kcal 339kcal Soybean raw
Sugar 7.33g Wheat
Fiber 9.3g Soybean raw
Calcium 277mg 34mg Soybean raw
Iron 15.7mg 3.52mg Soybean raw
Magnesium 280mg 144mg Soybean raw
Phosphorus 704mg 508mg Soybean raw
Potassium 1797mg 431mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 4.16mg Soybean raw
Copper 1.658mg 0.553mg Soybean raw
Manganese 2.517mg 3.012mg Wheat
Selenium 17.8µg 89.4µg Wheat
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.419mg Soybean raw
Vitamin B2 0.87mg 0.121mg Soybean raw
Vitamin B3 1.623mg 6.738mg Wheat
Vitamin B5 0.793mg 0.935mg Wheat
Vitamin B6 0.377mg 0.419mg Wheat
Folate 375µg 43µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.176mg Soybean raw
Threonine 1.766mg 0.366mg Soybean raw
Isoleucine 1.971mg 0.533mg Soybean raw
Leucine 3.309mg 0.934mg Soybean raw
Lysine 2.706mg 0.303mg Soybean raw
Methionine 0.547mg 0.221mg Soybean raw
Phenylalanine 2.122mg 0.681mg Soybean raw
Valine 2.029mg 0.594mg Soybean raw
Histidine 1.097mg 0.322mg Soybean raw
Saturated Fat 2.884g 0.454g Wheat
Monounsaturated Fat 4.404g 0.344g Soybean raw
Polyunsaturated fat 11.255g 0.978g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Wheat
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
37%
Wheat
Minerals Daily Need Coverage Score
244%
Soybean raw
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.43g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 36)
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.