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  6. Khorasan wheat vs. Soybean raw

Khorasan wheat vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between khorasan wheat and soybean raw?

  • Khorasan wheat is richer in selenium and vitamin B3, while soybean raw is higher in iron, copper, vitamin B2, phosphorus, potassium, vitamin K, magnesium, and vitamin B1.
  • Soybean raw's daily need coverage for iron is 149% higher.
  • Soybean raw has 5 times less selenium than khorasan wheat. Khorasan wheat has 81.5µg of selenium, while soybean raw has 17.8µg.
  • Khorasan wheat has a higher glycemic index (40) than soybean raw (14).

We used Wheat, KAMUT khorasan, uncooked and Soybeans, mature seeds, raw types in this comparison.

Infographic

Khorasan wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +357.9%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +1159.1%
Contains more PotassiumPotassium +345.9%
Contains more IronIron +316.4%
Contains more CopperCopper +227.7%
Contains more ZincZinc +32.9%
Contains more PhosphorusPhosphorus +93.4%
Contains less SodiumSodium -60%
~equal in Manganese ~2.517mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +292.8%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +39.3%
Contains more Vitamin B1Vitamin B1 +54.4%
Contains more Vitamin B2Vitamin B2 +372.8%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin KVitamin K +2511.1%
Contains more CholineCholine +349.2%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Soybean raw DV% diff.
Iron 3.77mg 15.7mg 149%
Copper 0.506mg 1.658mg 128%
Selenium 81.5µg 17.8µg 116%
Folate 375µg 94%
Polyunsaturated fat 0.621g 11.255g 71%
Vitamin B2 0.184mg 0.87mg 53%
Phosphorus 364mg 704mg 49%
Protein 14.54g 36.49g 44%
Potassium 403mg 1797mg 41%
Vitamin K 1.8µg 47µg 38%
Magnesium 130mg 280mg 36%
Vitamin B3 6.375mg 1.623mg 30%
Fats 2.13g 19.94g 27%
Calcium 22mg 277mg 26%
Vitamin B1 0.566mg 0.874mg 26%
Starch 52.41g 22%
Choline 25.8mg 115.9mg 16%
Carbs 70.58g 30.16g 13%
Saturated fat 0.196g 2.884g 12%
Zinc 3.68mg 4.89mg 11%
Monounsaturated fat 0.213g 4.404g 10%
Vitamin B6 0.259mg 0.377mg 9%
Manganese 2.735mg 2.517mg 9%
Fiber 11.1g 9.3g 7%
Vitamin C 0mg 6mg 7%
Calories 337kcal 446kcal 5%
Vitamin B5 0.949mg 0.793mg 3%
Vitamin E 0.61mg 0.85mg 2%
Net carbs 59.48g 20.86g N/A
Sugar 7.84g 7.33g N/A
Sodium 5mg 2mg 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.005g 0g N/A
Tryptophan 0.13mg 0.591mg 0%
Threonine 0.442mg 1.766mg 0%
Isoleucine 0.566mg 1.971mg 0%
Leucine 1.112mg 3.309mg 0%
Lysine 0.416mg 2.706mg 0%
Methionine 0.251mg 0.547mg 0%
Phenylalanine 0.772mg 2.122mg 0%
Valine 0.687mg 2.029mg 0%
Histidine 0.379mg 1.097mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
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 CarbsCarbs +134%
Contains more WaterWater +29.6%
Contains more ProteinProtein +151%
Contains more FatsFats +836.2%
Contains more OtherOther +189.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
16% 24% 61%
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 -93.2%
Contains more Mono. FatMonounsaturated fat +1967.6%
Contains more Poly. FatPolyunsaturated fat +1712.4%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.