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.
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" 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
