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Soybean vs. Wheat gluten — In-Depth Nutrition Comparison

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Differences between Soybean and Wheat gluten

  • Soybean has 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.

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.
Contains more Magnesium +244%
Contains more Potassium +415%
Contains less Sodium -96.6%
Contains more Zinc +35.3%
Contains more Copper +123.6%
Contains more Calcium +39.2%
Contains more Selenium +443.8%
Equal in Iron - 5.2
Equal in Phosphorus - 260
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +244%
Contains more Potassium +415%
Contains less Sodium -96.6%
Contains more Zinc +35.3%
Contains more Copper +123.6%
Contains more Calcium +39.2%
Contains more Selenium +443.8%
Equal in Iron - 5.2
Equal in Phosphorus - 260

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +384.9%
Contains more Water +662.8%
Contains more Other +91%
Contains more Protein +312.7%
Contains more Carbs +65%
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 Fats +384.9%
Contains more Water +662.8%
Contains more Other +91%
Contains more Protein +312.7%
Contains more Carbs +65%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Wheat gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
0%
Wheat gluten
Minerals Daily Need Coverage Score
75%
Soybean
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.025g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 50)
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 is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.