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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 Iron +346%
Contains more Calcium +714.7%
Contains more Potassium +316.9%
Contains more Magnesium +94.4%
Contains more Copper +199.8%
Contains more Zinc +17.5%
Contains more Phosphorus +38.6%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +346%
Contains more Calcium +714.7%
Contains more Potassium +316.9%
Contains more Magnesium +94.4%
Contains more Copper +199.8%
Contains more Zinc +17.5%
Contains more Phosphorus +38.6%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Soybean Wheat Opinion
Calories 446 339 Soybean
Protein 36.49 13.68 Soybean
Fats 19.94 2.47 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 3.52 Soybean
Calcium 277 34 Soybean
Potassium 1797 431 Soybean
Magnesium 280 144 Soybean
Sugar 7.33 Wheat
Fiber 9.3 Soybean
Copper 1.658 0.553 Soybean
Zinc 4.89 4.16 Soybean
Starch
Phosphorus 704 508 Soybean
Sodium 2 2
Vitamin A 22 0 Soybean
Vitamin E 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.419 Soybean
Vitamin B2 0.87 0.121 Soybean
Vitamin B3 1.623 6.738 Wheat
Vitamin B5 0.793 0.935 Wheat
Vitamin B6 0.377 0.419 Wheat
Vitamin B12 0 0
Vitamin K 47 Soybean
Folate 375 43 Soybean
Trans Fat 0 Wheat
Saturated Fat 2.884 0.454 Wheat
Monounsaturated Fat 4.404 0.344 Soybean
Polyunsaturated fat 11.255 0.978 Soybean
Tryptophan 0.591 0.176 Soybean
Threonine 1.766 0.366 Soybean
Isoleucine 1.971 0.533 Soybean
Leucine 3.309 0.934 Soybean
Lysine 2.706 0.303 Soybean
Methionine 0.547 0.221 Soybean
Phenylalanine 2.122 0.681 Soybean
Valine 2.029 0.594 Soybean
Histidine 1.097 0.322 Soybean
Fructose

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.