Soybean vs. Khorasan wheat — In-Depth Nutrition Comparison
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What are the differences between soybeans and khorasan wheat?
- Soybeans are higher in iron and vitamin K; however, khorasan wheat is richer in selenium, manganese, vitamin B3, vitamin B1, zinc, fiber, phosphorus, and vitamin B5.
- Khorasan wheat's daily need coverage for selenium is 135% more.
- Khorasan wheat contains 11 times less vitamin K than soybeans. Soybeans contain 19.2µg of vitamin K, while khorasan wheat contains 1.8µg.
- Soybeans have a lower glycemic index (14) than khorasan wheat (40).
We used Soybeans, mature cooked, boiled, without salt and Wheat, KAMUT khorasan, uncooked types in this article.
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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 CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +27.8% |
| Contains more IronIron | +36.3% |
| Contains less SodiumSodium | -80% |
| Contains more MagnesiumMagnesium | +51.2% |
| Contains more CopperCopper | +24.3% |
| Contains more ZincZinc | +220% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains more ManganeseManganese | +231.9% |
| Contains more SeleniumSelenium | +1016.4% |
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 B2Vitamin B2 | +54.9% |
| Contains more Vitamin KVitamin K | +966.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +84.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +74.3% |
| Contains more Vitamin B1Vitamin B1 | +265.2% |
| Contains more Vitamin B3Vitamin B3 | +1497.7% |
| Contains more Vitamin B5Vitamin B5 | +430.2% |
| Contains more Vitamin B6Vitamin B6 | +10.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +25.2% |
| Contains more FatsFats | +321.1% |
| Contains more WaterWater | +465% |
| Contains more OtherOther | +13.7% |
| Contains more CarbsCarbs | +744.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +830% |
| Contains more Poly. FatPolyunsaturated fat | +715.5% |
| Contains less Sat. FatSaturated fat | -84.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 7.3µg | 81.5µg | 135% |
| Manganese | 0.824mg | 2.735mg | 83% |
| Vitamin B3 | 0.399mg | 6.375mg | 37% |
| Vitamin B1 | 0.155mg | 0.566mg | 34% |
| Polyunsaturated fat | 5.064g | 0.621g | 30% |
| Zinc | 1.15mg | 3.68mg | 23% |
| Starch | 52.41g | 22% | |
| Carbs | 8.36g | 70.58g | 21% |
| Fiber | 6g | 11.1g | 20% |
| Phosphorus | 245mg | 364mg | 17% |
| Iron | 5.14mg | 3.77mg | 17% |
| Vitamin B5 | 0.179mg | 0.949mg | 15% |
| Vitamin K | 19.2µg | 1.8µg | 15% |
| Folate | 54µg | 14% | |
| Copper | 0.407mg | 0.506mg | 11% |
| Fats | 8.97g | 2.13g | 11% |
| Magnesium | 86mg | 130mg | 10% |
| Calories | 172kcal | 337kcal | 8% |
| Vitamin B2 | 0.285mg | 0.184mg | 8% |
| Calcium | 102mg | 22mg | 8% |
| Protein | 18.21g | 14.54g | 7% |
| Saturated fat | 1.297g | 0.196g | 5% |
| Monounsaturated fat | 1.981g | 0.213g | 4% |
| Choline | 47.5mg | 25.8mg | 4% |
| Potassium | 515mg | 403mg | 3% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin E | 0.35mg | 0.61mg | 2% |
| Vitamin B6 | 0.234mg | 0.259mg | 2% |
| Net carbs | 2.36g | 59.48g | N/A |
| Sugar | 3g | 7.84g | N/A |
| Sodium | 1mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.005g | N/A |
| Tryptophan | 0.242mg | 0.13mg | 0% |
| Threonine | 0.723mg | 0.442mg | 0% |
| Isoleucine | 0.807mg | 0.566mg | 0% |
| Leucine | 1.355mg | 1.112mg | 0% |
| Lysine | 1.108mg | 0.416mg | 0% |
| Methionine | 0.224mg | 0.251mg | 0% |
| Phenylalanine | 0.869mg | 0.772mg | 0% |
| Valine | 0.831mg | 0.687mg | 0% |
| Histidine | 0.449mg | 0.379mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.048g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
75%
150%
Comparison summary
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 4.84g)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 26)
Which food is lower in Saturated fat?
Khorasan wheat is lower in Saturated fat (difference - 1.101g)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $3.4)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.