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Soybean vs Khorasan wheat - In-Depth Nutrition Comparison

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What are the main differences between Soybean and Khorasan wheat?

  • Soybean is richer in Iron, Copper, Vitamin B2, Phosphorus, Potassium, Vitamin K, Magnesium, and Vitamin B1, while Khorasan wheat is higher in Selenium, and Vitamin B3.
  • Soybean's daily need coverage for Iron is 149% higher.
  • Khorasan wheat has 26 times less Vitamin K than Soybean. Soybean has 47µg of Vitamin K, while Khorasan wheat has 1.8µg.

We used Soybeans, mature seeds, raw and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Soybean vs Khorasan wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1159.1%
Contains more Iron +316.4%
Contains more Magnesium +115.4%
Contains more Phosphorus +93.4%
Contains more Potassium +345.9%
Contains less Sodium -60%
Contains more Zinc +32.9%
Contains more Copper +227.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +1159.1%
Contains more Iron +316.4%
Contains more Magnesium +115.4%
Contains more Phosphorus +93.4%
Contains more Potassium +345.9%
Contains less Sodium -60%
Contains more Zinc +32.9%
Contains more Copper +227.7%

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
Soybean
10
:
Contains more Vitamin A +120%
Contains more Vitamin E +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B2 +372.8%
Contains more Vitamin B6 +45.6%
Contains more Vitamin K +2511.1%
Contains more Vitamin B3 +292.8%
Contains more Vitamin B5 +19.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +120%
Contains more Vitamin E +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B2 +372.8%
Contains more Vitamin B6 +45.6%
Contains more Vitamin K +2511.1%
Contains more Vitamin B3 +292.8%
Contains more Vitamin B5 +19.7%

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 Khorasan wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Khorasan wheat Opinion
Net carbs 20.86g 59.48g Khorasan wheat
Protein 36.49g 14.54g Soybean
Fats 19.94g 2.13g Soybean
Carbs 30.16g 70.58g Khorasan wheat
Calories 446kcal 337kcal Soybean
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar 7.33g 7.84g Soybean
Fiber 9.3g 11.1g Khorasan wheat
Calcium 277mg 22mg Soybean
Iron 15.7mg 3.77mg Soybean
Magnesium 280mg 130mg Soybean
Phosphorus 704mg 364mg Soybean
Potassium 1797mg 403mg Soybean
Sodium 2mg 5mg Soybean
Zinc 4.89mg 3.68mg Soybean
Copper 1.658mg 0.506mg Soybean
Vitamin A 22IU 10IU Soybean
Vitamin E 0.85mg 0.61mg Soybean
Vitamin D 0IU IU Soybean
Vitamin D 0µg µg Soybean
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.566mg Soybean
Vitamin B2 0.87mg 0.184mg Soybean
Vitamin B3 1.623mg 6.375mg Khorasan wheat
Vitamin B5 0.793mg 0.949mg Khorasan wheat
Vitamin B6 0.377mg 0.259mg Soybean
Folate 375µg µg Soybean
Vitamin B12 0µg µg Soybean
Vitamin K 47µg 1.8µg Soybean
Tryptophan 0.591mg 0.13mg Soybean
Threonine 1.766mg 0.442mg Soybean
Isoleucine 1.971mg 0.566mg Soybean
Leucine 3.309mg 1.112mg Soybean
Lysine 2.706mg 0.416mg Soybean
Methionine 0.547mg 0.251mg Soybean
Phenylalanine 2.122mg 0.772mg Soybean
Valine 2.029mg 0.687mg Soybean
Histidine 1.097mg 0.379mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0.005g Soybean
Saturated Fat 2.884g 0.196g Khorasan wheat
Monounsaturated Fat 4.404g 0.213g Soybean
Polyunsaturated fat 11.255g 0.621g Soybean

Which food is preferable for your diet?

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

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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
Soybean
36
Khorasan wheat
Mineral Summary Score
252
Soybean
88
Khorasan 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
87%
Khorasan wheat
Carbohydrates
30%
Soybean
71%
Khorasan wheat
Fats
92%
Soybean
10%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 26)
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 is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 2.688g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.