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  6. Soybean raw vs. Wheat gluten

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

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Significant differences between Soybean raw and Wheat gluten

  • Soybean raw has more Copper, Iron, Folate, Vitamin B1, Vitamin B2, Phosphorus, Magnesium, Potassium, and Vitamin K, however, Wheat gluten is richer in Selenium.
  • Soybean raw covers your daily Copper needs 164% more than Wheat gluten.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Vital wheat gluten.

Infographic

Soybean raw vs Wheat gluten 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 gluten
Wheat gluten
Contains more Calcium +95.1%
Contains more Iron +201.9%
Contains more Magnesium +1020%
Contains more Phosphorus +170.8%
Contains more Potassium +1697%
Contains less Sodium -93.1%
Contains more Zinc +475.3%
Contains more Copper +811%
Contains more Selenium +123%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Calcium +95.1%
Contains more Iron +201.9%
Contains more Magnesium +1020%
Contains more Phosphorus +170.8%
Contains more Potassium +1697%
Contains less Sodium -93.1%
Contains more Zinc +475.3%
Contains more Copper +811%
Contains more Selenium +123%

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
10
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Wheat gluten
Wheat gluten
Contains more Fats +977.8%
Contains more Carbs +118.7%
Contains more Other +387%
Contains more Protein +106%
Equal in Water - 8.2
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 gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +977.8%
Contains more Carbs +118.7%
Contains more Other +387%
Contains more Protein +106%
Equal in Water - 8.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +2723.1%
Contains more Polyunsaturated fat +1289.5%
Contains less Saturated Fat -90.6%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +2723.1%
Contains more Polyunsaturated fat +1289.5%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Wheat gluten
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 gluten Opinion
Net carbs 20.86g 13.19g Soybean raw
Protein 36.49g 75.16g Wheat gluten
Fats 19.94g 1.85g Soybean raw
Carbs 30.16g 13.79g Soybean raw
Calories 446kcal 370kcal Soybean raw
Sugar 7.33g 0g Wheat gluten
Fiber 9.3g 0.6g Soybean raw
Calcium 277mg 142mg Soybean raw
Iron 15.7mg 5.2mg Soybean raw
Magnesium 280mg 25mg Soybean raw
Phosphorus 704mg 260mg Soybean raw
Potassium 1797mg 100mg Soybean raw
Sodium 2mg 29mg Soybean raw
Zinc 4.89mg 0.85mg Soybean raw
Copper 1.658mg 0.182mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 17.8µg 39.7µg Wheat gluten
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0mg Soybean raw
Vitamin B2 0.87mg 0mg Soybean raw
Vitamin B3 1.623mg 0mg Soybean raw
Vitamin B5 0.793mg 0mg Soybean raw
Vitamin B6 0.377mg 0mg Soybean raw
Folate 375µg 0µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 2.884g 0.272g Wheat gluten
Monounsaturated Fat 4.404g 0.156g Soybean raw
Polyunsaturated fat 11.255g 0.81g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
244%
Soybean raw
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 2.612g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 50)
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.