Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean vs. Wheat gluten — In-Depth Nutrition Comparison

Compare

Differences between soybeans and wheat gluten

  • Soybeans have more copper, vitamin B2, fiber, vitamin B6, vitamin K, magnesium, folate, vitamin B1, and potassium, while wheat gluten has more selenium.
  • Wheat gluten's daily need coverage for selenium is 59% higher.
  • Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of wheat gluten is 64.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Vital wheat gluten.

Infographic

Soybean vs Wheat gluten infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +244%
Contains more PotassiumPotassium +415%
Contains more CopperCopper +123.6%
Contains more ZincZinc +35.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +39.2%
Contains more SeleniumSelenium +443.8%
~equal in Iron ~5.2mg
~equal in Phosphorus ~260mg

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.
Soybean
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Wheat gluten DV% diff.
Protein 18.21g 75.16g 114%
Selenium 7.3µg 39.7µg 59%
Manganese 0.824mg 36%
Polyunsaturated fat 5.064g 0.81g 28%
Copper 0.407mg 0.182mg 25%
Vitamin B2 0.285mg 0mg 22%
Fiber 6g 0.6g 22%
Vitamin B6 0.234mg 0mg 18%
Vitamin K 19.2µg 0µg 16%
Magnesium 86mg 25mg 15%
Folate 54µg 0µg 14%
Vitamin B1 0.155mg 0mg 13%
Potassium 515mg 100mg 12%
Fats 8.97g 1.85g 11%
Calories 172kcal 370kcal 10%
Choline 47.5mg 9%
Saturated fat 1.297g 0.272g 5%
Monounsaturated fat 1.981g 0.156g 5%
Vitamin B5 0.179mg 0mg 4%
Calcium 102mg 142mg 4%
Zinc 1.15mg 0.85mg 3%
Phosphorus 245mg 260mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B3 0.399mg 0mg 2%
Carbs 8.36g 13.79g 2%
Vitamin E 0.35mg 0mg 2%
Sodium 1mg 29mg 1%
Iron 5.14mg 5.2mg 1%
Net carbs 2.36g 13.19g N/A
Sugar 3g 0g N/A
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +384.9%
Contains more WaterWater +662.8%
Contains more OtherOther +91%
Contains more ProteinProtein +312.7%
Contains more CarbsCarbs +65%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +1169.9%
Contains more Poly. FatPolyunsaturated fat +525.2%
Contains less Sat. FatSaturated fat -79%

People also compare

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.