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Wheat gluten vs. Soybean — In-Depth Nutrition Comparison

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Differences between wheat gluten and soybeans

  • Wheat gluten has more selenium, while soybeans have more copper, vitamin B2, fiber, vitamin B6, vitamin K, magnesium, folate, vitamin B1, and potassium.
  • Wheat gluten's daily need coverage for selenium is 59% higher.
  • Soybeans have a lower glycemic index. The glycemic index of soybeans is 14, while the glycemic index of wheat gluten is 64.

The food types used in this comparison are Vital wheat gluten and Soybeans, mature cooked, boiled, without salt.

Infographic

Wheat gluten vs Soybean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more CalciumCalcium +39.2%
Contains more SeleniumSelenium +443.8%
Contains more MagnesiumMagnesium +244%
Contains more PotassiumPotassium +415%
Contains more CopperCopper +123.6%
Contains more ZincZinc +35.3%
Contains less SodiumSodium -96.6%
~equal in Iron ~5.14mg
~equal in Phosphorus ~245mg

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Soybean
10
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more ProteinProtein +312.7%
Contains more CarbsCarbs +65%
Contains more FatsFats +384.9%
Contains more WaterWater +662.8%
Contains more OtherOther +91%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +1169.9%
Contains more Poly. FatPolyunsaturated fat +525.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Soybean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Soybean DV% diff.
Protein 75.16g 18.21g 114%
Selenium 39.7µg 7.3µg 59%
Manganese 0.824mg 36%
Polyunsaturated fat 0.81g 5.064g 28%
Copper 0.182mg 0.407mg 25%
Vitamin B2 0mg 0.285mg 22%
Fiber 0.6g 6g 22%
Vitamin B6 0mg 0.234mg 18%
Vitamin K 0µg 19.2µg 16%
Magnesium 25mg 86mg 15%
Folate 0µg 54µg 14%
Vitamin B1 0mg 0.155mg 13%
Potassium 100mg 515mg 12%
Fats 1.85g 8.97g 11%
Calories 370kcal 172kcal 10%
Choline 47.5mg 9%
Saturated fat 0.272g 1.297g 5%
Monounsaturated fat 0.156g 1.981g 5%
Vitamin B5 0mg 0.179mg 4%
Calcium 142mg 102mg 4%
Zinc 0.85mg 1.15mg 3%
Phosphorus 260mg 245mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B3 0mg 0.399mg 2%
Carbs 13.79g 8.36g 2%
Vitamin E 0mg 0.35mg 2%
Sodium 29mg 1mg 1%
Iron 5.2mg 5.14mg 1%
Net carbs 13.19g 2.36g N/A
Sugar 0g 3g N/A
Tryptophan 0.242mg 0%
Threonine 0.723mg 0%
Isoleucine 0.807mg 0%
Leucine 1.355mg 0%
Lysine 1.108mg 0%
Methionine 0.224mg 0%
Phenylalanine 0.869mg 0%
Valine 0.831mg 0%
Histidine 0.449mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Soybean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
23%
Soybean
Minerals Daily Need Coverage Score
68%
Wheat gluten
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 3g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 1.025g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.