Soybean vs. Wheat Bread — In-Depth Nutrition Comparison
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The main differences between soybeans and wheat Bread
- Soybeans are richer in copper, iron, vitamin K, potassium, and phosphorus, yet wheat Bread is richer in selenium, vitamin B3, manganese, and vitamin B1.
- Daily need coverage for selenium for wheat Bread is 47% higher.
- Soybeans contain 3 times more vitamin K than wheat Bread. Soybeans contain 19.2µg of vitamin K, while wheat Bread contains 5.7µg.
- Soybeans contain less sodium.
- Soybeans have a lower glycemic index than wheat Bread.
Food types used in this article are Soybeans, mature cooked, boiled, without salt and Bread, wheat, toasted.
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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.
| Contains more MagnesiumMagnesium | +45.8% |
| Contains more PotassiumPotassium | +130.9% |
| Contains more IronIron | +25.7% |
| Contains more CopperCopper | +105.6% |
| Contains more PhosphorusPhosphorus | +30.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +61.8% |
| Contains more ZincZinc | +27.8% |
| Contains more ManganeseManganese | +67.1% |
| Contains more SeleniumSelenium | +357.5% |
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.
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B6Vitamin B6 | +52.9% |
| Contains more Vitamin KVitamin K | +236.8% |
| Contains more CholineCholine | +114.9% |
| Contains more Vitamin B1Vitamin B1 | +183.2% |
| Contains more Vitamin B2Vitamin B2 | +34% |
| Contains more Vitamin B3Vitamin B3 | +1466.4% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more FolateFolate | +59.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more ProteinProtein | +40.5% |
| Contains more FatsFats | +110.1% |
| Contains more WaterWater | +158.2% |
| Contains more CarbsCarbs | +567.1% |
| Contains more OtherOther | +45% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
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 | +94.4% |
| Contains more Poly. FatPolyunsaturated fat | +194.4% |
| Contains less Sat. FatSaturated fat | -23.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 7.3µg | 33.4µg | 47% |
| Vitamin B3 | 0.399mg | 6.25mg | 37% |
| Sodium | 1mg | 601mg | 26% |
| Vitamin B1 | 0.155mg | 0.439mg | 24% |
| Manganese | 0.824mg | 1.377mg | 24% |
| Copper | 0.407mg | 0.198mg | 23% |
| Polyunsaturated fat | 5.064g | 1.72g | 22% |
| Carbs | 8.36g | 55.77g | 16% |
| Iron | 5.14mg | 4.09mg | 13% |
| Vitamin K | 19.2µg | 5.7µg | 11% |
| Protein | 18.21g | 12.96g | 11% |
| Potassium | 515mg | 223mg | 9% |
| Folate | 54µg | 86µg | 8% |
| Phosphorus | 245mg | 188mg | 8% |
| Calories | 172kcal | 313kcal | 7% |
| Vitamin B2 | 0.285mg | 0.382mg | 7% |
| Fats | 8.97g | 4.27g | 7% |
| Calcium | 102mg | 165mg | 6% |
| Magnesium | 86mg | 59mg | 6% |
| Vitamin B5 | 0.179mg | 0.456mg | 6% |
| Vitamin B6 | 0.234mg | 0.153mg | 6% |
| Choline | 47.5mg | 22.1mg | 5% |
| Fiber | 6g | 4.7g | 5% |
| Zinc | 1.15mg | 1.47mg | 3% |
| Monounsaturated fat | 1.981g | 1.019g | 2% |
| Vitamin C | 1.7mg | 0.2mg | 2% |
| Vitamin E | 0.35mg | 0.24mg | 1% |
| Saturated fat | 1.297g | 0.989g | 1% |
| Net carbs | 2.36g | 51.07g | N/A |
| Sugar | 3g | 6.42g | N/A |
| Tryptophan | 0.242mg | 0.092mg | 0% |
| Threonine | 0.723mg | 0.299mg | 0% |
| Isoleucine | 0.807mg | 0.258mg | 0% |
| Leucine | 1.355mg | 0.461mg | 0% |
| Lysine | 1.108mg | 0.215mg | 0% |
| Methionine | 0.224mg | 0.105mg | 0% |
| Phenylalanine | 0.869mg | 0.315mg | 0% |
| Valine | 0.831mg | 0.31mg | 0% |
| Histidine | 0.449mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
36%
Minerals Daily Need Coverage Score
75%
89%
Comparison summary
Which food is lower in Saturated fat?
Wheat Bread is lower in Saturated fat (difference - 0.308g)
Which food is cheaper?
Wheat Bread is cheaper (difference - $3.1)
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 600mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.