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Wheat vs. Soy milk — In-Depth Nutrition Comparison

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What are the main differences between wheat and soy milk?

  • Soy milk has less selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, vitamin B1, magnesium, and vitamin B6 than wheat .
  • Wheat 's daily need coverage for selenium is 154% higher.
  • Wheat has 35 times more zinc than soy milk. Wheat has 4.16mg of zinc, while soy milk has 0.12mg.
  • Soy milk has a lower glycemic index than wheat .

We used Wheat, durum and Soymilk, original, and vanilla, unfortified types in this comparison.

Infographic

Wheat vs Soy milk 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +476%
Contains more CalciumCalcium +36%
Contains more PotassiumPotassium +265.3%
Contains more IronIron +450%
Contains more CopperCopper +332%
Contains more ZincZinc +3366.7%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1250.7%
Contains more SeleniumSelenium +1762.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin B1Vitamin B1 +598.3%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +1213.5%
Contains more Vitamin B5Vitamin B5 +150.7%
Contains more Vitamin B6Vitamin B6 +444.2%
Contains more FolateFolate +138.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Soy milk DV% diff.
Selenium 89.4µg 4.8µg 154%
Manganese 3.012mg 0.223mg 121%
Phosphorus 508mg 52mg 65%
Copper 0.553mg 0.128mg 47%
Vitamin B3 6.738mg 0.513mg 39%
Zinc 4.16mg 0.12mg 37%
Iron 3.52mg 0.64mg 36%
Vitamin B1 0.419mg 0.06mg 30%
Magnesium 144mg 25mg 28%
Vitamin B6 0.419mg 0.077mg 26%
Carbs 71.13g 6.28g 22%
Protein 13.68g 3.27g 21%
Calories 339kcal 54kcal 14%
Vitamin B5 0.935mg 0.373mg 11%
Potassium 431mg 118mg 9%
Folate 43µg 18µg 6%
Choline 23.6mg 4%
Vitamin B2 0.121mg 0.069mg 4%
Vitamin K 3µg 3%
Sodium 2mg 51mg 2%
Fiber 0.6g 2%
Vitamin E 0.11mg 1%
Calcium 34mg 25mg 1%
Fats 2.47g 1.75g 1%
Saturated fat 0.454g 0.205g 1%
Net carbs 71.13g 5.68g N/A
Sugar 3.99g N/A
Monounsaturated fat 0.344g 0.401g 0%
Polyunsaturated fat 0.978g 0.961g 0%
Tryptophan 0.176mg 0.038mg 0%
Threonine 0.366mg 0.108mg 0%
Isoleucine 0.533mg 0.114mg 0%
Leucine 0.934mg 0.186mg 0%
Lysine 0.303mg 0.131mg 0%
Methionine 0.221mg 0.027mg 0%
Phenylalanine 0.681mg 0.113mg 0%
Valine 0.594mg 0.117mg 0%
Histidine 0.322mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +318.3%
Contains more FatsFats +41.1%
Contains more CarbsCarbs +1032.6%
Contains more OtherOther +173.8%
Contains more WaterWater +704.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +16.6%
~equal in Polyunsaturated fat ~0.961g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.