Wheat vs. Soybean raw — In-Depth Nutrition Comparison
Compare
The main differences between Wheat and Soybean raw
- Wheat is richer in Selenium, and Vitamin B3, yet Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, Potassium, Vitamin B1, Magnesium, and Phosphorus.
- Daily need coverage for Iron from Soybean raw is 152% higher.
- Wheat contains 5 times more Selenium than Soybean raw. Wheat contains 89.4µg of Selenium, while Soybean raw contains 17.8µg.
Food types used in this article are Wheat, durum and Soybeans, mature seeds, raw.
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 ManganeseManganese | +19.7% |
| Contains more SeleniumSelenium | +402.2% |
| Contains more MagnesiumMagnesium | +94.4% |
| Contains more CalciumCalcium | +714.7% |
| Contains more PotassiumPotassium | +316.9% |
| Contains more IronIron | +346% |
| Contains more CopperCopper | +199.8% |
| Contains more ZincZinc | +17.5% |
| Contains more PhosphorusPhosphorus | +38.6% |
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 B3Vitamin B3 | +315.2% |
| Contains more Vitamin B5Vitamin B5 | +17.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +108.6% |
| Contains more Vitamin B2Vitamin B2 | +619% |
| Contains more FolateFolate | +772.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +135.8% |
| Contains more WaterWater | +28.1% |
| Contains more ProteinProtein | +166.7% |
| Contains more FatsFats | +707.3% |
| Contains more OtherOther | +173.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.454 g
Monounsaturated Fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated Fat | -84.3% |
| Contains more Mono. FatMonounsaturated Fat | +1180.2% |
| Contains more Poly. FatPolyunsaturated fat | +1050.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 339kcal | 446kcal |
|
| Protein | 13.68g | 36.49g |
|
| Fats | 2.47g | 19.94g |
|
| Vitamin C | 0mg | 6mg |
|
| Net carbs | 71.13g | 20.86g |
|
| Carbs | 71.13g | 30.16g |
|
| Magnesium | 144mg | 280mg |
|
| Calcium | 34mg | 277mg |
|
| Potassium | 431mg | 1797mg |
|
| Iron | 3.52mg | 15.7mg |
|
| Sugar | 7.33g |
|
|
| Fiber | 9.3g |
|
|
| Copper | 0.553mg | 1.658mg |
|
| Zinc | 4.16mg | 4.89mg |
|
| Phosphorus | 508mg | 704mg |
|
| Sodium | 2mg | 2mg | |
| Vitamin A | 0IU | 22IU |
|
| Vitamin A RAE | 0µg | 1µg |
|
| Vitamin E | 0.85mg |
|
|
| Manganese | 3.012mg | 2.517mg |
|
| Selenium | 89.4µg | 17.8µg |
|
| Vitamin B1 | 0.419mg | 0.874mg |
|
| Vitamin B2 | 0.121mg | 0.87mg |
|
| Vitamin B3 | 6.738mg | 1.623mg |
|
| Vitamin B5 | 0.935mg | 0.793mg |
|
| Vitamin B6 | 0.419mg | 0.377mg |
|
| Vitamin K | 47µg |
|
|
| Folate | 43µg | 375µg |
|
| Choline | 115.9mg |
|
|
| Saturated Fat | 0.454g | 2.884g |
|
| Monounsaturated Fat | 0.344g | 4.404g |
|
| Polyunsaturated fat | 0.978g | 11.255g |
|
| Tryptophan | 0.176mg | 0.591mg |
|
| Threonine | 0.366mg | 1.766mg |
|
| Isoleucine | 0.533mg | 1.971mg |
|
| Leucine | 0.934mg | 3.309mg |
|
| Lysine | 0.303mg | 2.706mg |
|
| Methionine | 0.221mg | 0.547mg |
|
| Phenylalanine | 0.681mg | 2.122mg |
|
| Valine | 0.594mg | 2.029mg |
|
| Histidine | 0.322mg | 1.097mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
34%
83%
Minerals Daily Need Coverage Score
168%
244%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 2.43g)
Which food is cheaper?
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)