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
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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
Contains
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Calcium
+714.7%
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Iron
+346%
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Magnesium
+94.4%
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Phosphorus
+38.6%
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Potassium
+316.9%
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Zinc
+17.5%
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Copper
+199.8%
Equal in Sodium - 2
Contains
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Calcium
+714.7%
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Iron
+346%
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Magnesium
+94.4%
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Phosphorus
+38.6%
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Potassium
+316.9%
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Zinc
+17.5%
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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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+108.6%
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Vitamin B2
+619%
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Folate
+772.1%
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Vitamin B3
+315.2%
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Vitamin B5
+17.9%
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Vitamin B6
+11.1%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+108.6%
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Vitamin B2
+619%
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Folate
+772.1%
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Vitamin B3
+315.2%
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Vitamin B5
+17.9%
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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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.86g | 71.13g |
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| Protein | 36.49g | 13.68g |
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| Fats | 19.94g | 2.47g |
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| Carbs | 30.16g | 71.13g |
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| Calories | 446kcal | 339kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 7.33g | g |
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| Fiber | 9.3g | g |
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| Calcium | 277mg | 34mg |
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| Iron | 15.7mg | 3.52mg |
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| Magnesium | 280mg | 144mg |
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| Phosphorus | 704mg | 508mg |
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| Potassium | 1797mg | 431mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 4.89mg | 4.16mg |
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| Copper | 1.658mg | 0.553mg |
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| Vitamin A | 22IU | 0IU |
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| Vitamin E | 0.85mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 6mg | 0mg |
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| Vitamin B1 | 0.874mg | 0.419mg |
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| Vitamin B2 | 0.87mg | 0.121mg |
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| Vitamin B3 | 1.623mg | 6.738mg |
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| Vitamin B5 | 0.793mg | 0.935mg |
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| Vitamin B6 | 0.377mg | 0.419mg |
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| Folate | 375µg | 43µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 47µg | µg |
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| Tryptophan | 0.591mg | 0.176mg |
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| Threonine | 1.766mg | 0.366mg |
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| Isoleucine | 1.971mg | 0.533mg |
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| Leucine | 3.309mg | 0.934mg |
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| Lysine | 2.706mg | 0.303mg |
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| Methionine | 0.547mg | 0.221mg |
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| Phenylalanine | 2.122mg | 0.681mg |
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| Valine | 2.029mg | 0.594mg |
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| Histidine | 1.097mg | 0.322mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | g |
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| Saturated Fat | 2.884g | 0.454g |
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| Monounsaturated Fat | 4.404g | 0.344g |
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| Polyunsaturated fat | 11.255g | 0.978g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
37
Mineral Summary Score
252
100
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%
82%
Carbohydrates
30%
71%
Fats
92%
11%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 2.43g)
Which food is cheaper?
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)