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  6. Soybean raw vs. Khorasan wheat

Soybean raw vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between soybean raw and khorasan wheat?

  • Soybean raw is richer in iron, copper, vitamin B2, phosphorus, potassium, vitamin K, magnesium, and vitamin B1, while khorasan wheat is higher in selenium and vitamin B3.
  • Soybean raw's daily need coverage for iron is 149% higher.
  • Khorasan wheat has 26 times less vitamin K than soybean raw. Soybean raw has 47µg of vitamin K, while khorasan wheat has 1.8µg.
  • Khorasan wheat has a higher glycemic index (40) than soybean raw (14).

We used Soybeans, mature seeds, raw and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Soybean raw vs Khorasan 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.
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +1159.1%
Contains more PotassiumPotassium +345.9%
Contains more IronIron +316.4%
Contains more CopperCopper +227.7%
Contains more ZincZinc +32.9%
Contains more PhosphorusPhosphorus +93.4%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +357.9%
~equal in Manganese ~2.735mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B2Vitamin B2 +372.8%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +349.2%
Contains more Vitamin B3Vitamin B3 +292.8%
Contains more Vitamin B5Vitamin B5 +19.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Soybean raw Khorasan wheat DV% diff.
Iron 15.7mg 3.77mg 149%
Copper 1.658mg 0.506mg 128%
Selenium 17.8µg 81.5µg 116%
Folate 375µg 94%
Polyunsaturated fat 11.255g 0.621g 71%
Vitamin B2 0.87mg 0.184mg 53%
Phosphorus 704mg 364mg 49%
Protein 36.49g 14.54g 44%
Potassium 1797mg 403mg 41%
Vitamin K 47µg 1.8µg 38%
Magnesium 280mg 130mg 36%
Vitamin B3 1.623mg 6.375mg 30%
Fats 19.94g 2.13g 27%
Calcium 277mg 22mg 26%
Vitamin B1 0.874mg 0.566mg 26%
Starch 52.41g 22%
Choline 115.9mg 25.8mg 16%
Carbs 30.16g 70.58g 13%
Saturated fat 2.884g 0.196g 12%
Zinc 4.89mg 3.68mg 11%
Monounsaturated fat 4.404g 0.213g 10%
Vitamin B6 0.377mg 0.259mg 9%
Manganese 2.517mg 2.735mg 9%
Fiber 9.3g 11.1g 7%
Vitamin C 6mg 0mg 7%
Calories 446kcal 337kcal 5%
Vitamin B5 0.793mg 0.949mg 3%
Vitamin E 0.85mg 0.61mg 2%
Net carbs 20.86g 59.48g N/A
Sugar 7.33g 7.84g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.591mg 0.13mg 0%
Threonine 1.766mg 0.442mg 0%
Isoleucine 1.971mg 0.566mg 0%
Leucine 3.309mg 1.112mg 0%
Lysine 2.706mg 0.416mg 0%
Methionine 0.547mg 0.251mg 0%
Phenylalanine 2.122mg 0.772mg 0%
Valine 2.029mg 0.687mg 0%
Histidine 1.097mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +151%
Contains more FatsFats +836.2%
Contains more OtherOther +189.9%
Contains more CarbsCarbs +134%
Contains more WaterWater +29.6%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +1967.6%
Contains more Poly. FatPolyunsaturated fat +1712.4%
Contains less Sat. FatSaturated fat -93.2%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.