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Soybean vs Wheat - In-Depth Nutrition Comparison

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The main differences between Soybean and Wheat

  • Soybean 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 is 152% higher.
  • Soybean contains 9 times more Folate than Wheat. Soybean contains 375µg of Folate, while Wheat contains 43µg.

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

Infographic

Soybean vs Wheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Wheat Opinion
Net carbs 20.86g 71.13g Wheat
Protein 36.49g 13.68g Soybean
Fats 19.94g 2.47g Soybean
Carbs 30.16g 71.13g Wheat
Calories 446kcal 339kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Wheat
Fiber 9.3g g Soybean
Calcium 277mg 34mg Soybean
Iron 15.7mg 3.52mg Soybean
Magnesium 280mg 144mg Soybean
Phosphorus 704mg 508mg Soybean
Potassium 1797mg 431mg Soybean
Sodium 2mg 2mg
Zinc 4.89mg 4.16mg Soybean
Copper 1.658mg 0.553mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.419mg Soybean
Vitamin B2 0.87mg 0.121mg Soybean
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
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.176mg Soybean
Threonine 1.766mg 0.366mg Soybean
Isoleucine 1.971mg 0.533mg Soybean
Leucine 3.309mg 0.934mg Soybean
Lysine 2.706mg 0.303mg Soybean
Methionine 0.547mg 0.221mg Soybean
Phenylalanine 2.122mg 0.681mg Soybean
Valine 2.029mg 0.594mg Soybean
Histidine 1.097mg 0.322mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Wheat
Saturated Fat 2.884g 0.454g Wheat
Monounsaturated Fat 4.404g 0.344g Soybean
Polyunsaturated fat 11.255g 0.978g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
37
Wheat
Mineral Summary Score
252
Soybean
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
82%
Wheat
Carbohydrates
30%
Soybean
71%
Wheat
Fats
92%
Soybean
11%
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
Soybean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.