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  6. Wheat gluten vs. Soybean raw

Wheat gluten vs. Soybean raw — In-Depth Nutrition Comparison

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Significant differences between Wheat gluten and Soybean raw

  • Wheat gluten has more Selenium, however, Soybean raw is richer in Copper, Iron, Folate, Vitamin B1, Vitamin B2, Phosphorus, Magnesium, Potassium, and Vitamin K.
  • Soybean raw covers your daily Copper needs 164% more than Wheat gluten.
  • Soybean raw has 2 times less Selenium than Wheat gluten. Wheat gluten has 39.7µg of Selenium, while Soybean raw has 17.8µg.

Specific food types used in this comparison are Vital wheat gluten and Soybeans, mature seeds, raw.

Infographic

Wheat gluten vs Soybean 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.
Wheat gluten
Wheat gluten
1
:
9
Soybean raw
Soybean raw
Contains more Selenium +123%
Contains more Calcium +95.1%
Contains more Iron +201.9%
Contains more Magnesium +1020%
Contains more Phosphorus +170.8%
Contains more Potassium +1697%
Contains less Sodium -93.1%
Contains more Zinc +475.3%
Contains more Copper +811%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +123%
Contains more Calcium +95.1%
Contains more Iron +201.9%
Contains more Magnesium +1020%
Contains more Phosphorus +170.8%
Contains more Potassium +1697%
Contains less Sodium -93.1%
Contains more Zinc +475.3%
Contains more Copper +811%

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.
Wheat gluten
Wheat gluten
0
:
10
Soybean raw
Soybean raw
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Soybean raw
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
4
Soybean raw
Soybean raw
Contains more Protein +106%
Contains more Fats +977.8%
Contains more Carbs +118.7%
Contains more Other +387%
Equal in Water - 8.54
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Protein +106%
Contains more Fats +977.8%
Contains more Carbs +118.7%
Contains more Other +387%
Equal in Water - 8.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2723.1%
Contains more Polyunsaturated fat +1289.5%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2723.1%
Contains more Polyunsaturated fat +1289.5%

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 raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Soybean raw Opinion
Net carbs 13.19g 20.86g Soybean raw
Protein 75.16g 36.49g Wheat gluten
Fats 1.85g 19.94g Soybean raw
Carbs 13.79g 30.16g Soybean raw
Calories 370kcal 446kcal Soybean raw
Sugar 0g 7.33g Wheat gluten
Fiber 0.6g 9.3g Soybean raw
Calcium 142mg 277mg Soybean raw
Iron 5.2mg 15.7mg Soybean raw
Magnesium 25mg 280mg Soybean raw
Phosphorus 260mg 704mg Soybean raw
Potassium 100mg 1797mg Soybean raw
Sodium 29mg 2mg Soybean raw
Zinc 0.85mg 4.89mg Soybean raw
Copper 0.182mg 1.658mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 39.7µg 17.8µg Wheat gluten
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0mg 0.874mg Soybean raw
Vitamin B2 0mg 0.87mg Soybean raw
Vitamin B3 0mg 1.623mg Soybean raw
Vitamin B5 0mg 0.793mg Soybean raw
Vitamin B6 0mg 0.377mg Soybean raw
Folate 0µg 375µg Soybean raw
Vitamin K 0µg 47µg Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw
Saturated Fat 0.272g 2.884g Wheat gluten
Monounsaturated Fat 0.156g 4.404g Soybean raw
Polyunsaturated fat 0.81g 11.255g Soybean raw

Which food is preferable for your diet?

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

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
85%
Soybean raw
Minerals Daily Need Coverage Score
68%
Wheat gluten
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 2.612g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.