Soybean vs. Wheat — In-Depth Nutrition Comparison
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How are soybeans and wheat different?
- Soybeans have more iron, copper, vitamin B2, phosphorus, vitamin B6, folate, potassium, and calcium; however, wheat is richer in selenium and vitamin B3.
- Wheat covers your daily need for selenium, 45% more than soybeans.
- Soybeans have 11 times more calcium than wheat. Soybeans have 102mg of calcium, while wheat has 9mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of soybeans is 14.
Soybeans, mature cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +79.2% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +214% |
| Contains more IronIron | +192% |
| Contains more CopperCopper | +96.6% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -87.5% |
| Contains more ZincZinc | +60% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +337% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +63.2% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +234.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +390.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +477.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.3µg | 31.9µg | 45% |
| Iron | 5.14mg | 1.76mg | 42% |
| Polyunsaturated fat | 5.064g | 0.243g | 32% |
| Protein | 18.21g | 5.71g | 25% |
| Copper | 0.407mg | 0.207mg | 22% |
| Vitamin B2 | 0.285mg | 0.03mg | 20% |
| Vitamin K | 19.2µg | 16% | |
| Phosphorus | 245mg | 147mg | 14% |
| Vitamin B6 | 0.234mg | 0.07mg | 13% |
| Fats | 8.97g | 0.83g | 13% |
| Vitamin B3 | 0.399mg | 2.305mg | 12% |
| Folate | 54µg | 11µg | 11% |
| Potassium | 515mg | 164mg | 10% |
| Manganese | 0.824mg | 1.03mg | 9% |
| Magnesium | 86mg | 48mg | 9% |
| Choline | 47.5mg | 9% | |
| Calcium | 102mg | 9mg | 9% |
| Fiber | 6g | 4.3g | 7% |
| Zinc | 1.15mg | 1.84mg | 6% |
| Saturated fat | 1.297g | 0.077g | 6% |
| Carbs | 8.36g | 27.6g | 6% |
| Monounsaturated fat | 1.981g | 0.084g | 5% |
| Vitamin B1 | 0.155mg | 0.095mg | 5% |
| Vitamin B5 | 0.179mg | 4% | |
| Calories | 172kcal | 132kcal | 2% |
| Vitamin C | 1.7mg | 2% | |
| Vitamin E | 0.35mg | 0.24mg | 1% |
| Net carbs | 2.36g | 23.3g | N/A |
| Sugar | 3g | 3.07g | N/A |
| Sodium | 1mg | 8mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Tryptophan | 0.242mg | 0.051mg | 0% |
| Threonine | 0.723mg | 0.172mg | 0% |
| Isoleucine | 0.807mg | 0.22mg | 0% |
| Leucine | 1.355mg | 0.432mg | 0% |
| Lysine | 1.108mg | 0.161mg | 0% |
| Methionine | 0.224mg | 0.097mg | 0% |
| Phenylalanine | 0.869mg | 0.3mg | 0% |
| Valine | 0.831mg | 0.267mg | 0% |
| Histidine | 0.449mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +218.9% |
| Contains more FatsFats | +980.7% |
| Contains more OtherOther | +180.9% |
| Contains more CarbsCarbs | +230.1% |
~equal in
Water
~65.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2258.3% |
| Contains more Poly. FatPolyunsaturated fat | +1984% |
| Contains less Sat. FatSaturated fat | -94.1% |
