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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.

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.
Khorasan wheat
Khorasan wheat
2
:
8
Soybean raw
Soybean raw
Contains more Selenium +357.9%
Contains more Calcium +1159.1%
Contains more Iron +316.4%
Contains more Magnesium +115.4%
Contains more Phosphorus +93.4%
Contains more Potassium +345.9%
Contains less Sodium -60%
Contains more Zinc +32.9%
Contains more Copper +227.7%
Equal in Manganese - 2.517
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
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 +357.9%
Contains more Calcium +1159.1%
Contains more Iron +316.4%
Contains more Magnesium +115.4%
Contains more Phosphorus +93.4%
Contains more Potassium +345.9%
Contains less Sodium -60%
Contains more Zinc +32.9%
Contains more Copper +227.7%
Equal in Manganese - 2.517

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.
Khorasan wheat
Khorasan wheat
2
:
10
Soybean raw
Soybean raw
Contains more Vitamin B3 +292.8%
Contains more Vitamin B5 +19.7%
Contains more Vitamin A +120%
Contains more Vitamin E +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B2 +372.8%
Contains more Vitamin B6 +45.6%
Contains more Vitamin K +2511.1%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 B3 +292.8%
Contains more Vitamin B5 +19.7%
Contains more Vitamin A +120%
Contains more Vitamin E +39.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.4%
Contains more Vitamin B2 +372.8%
Contains more Vitamin B6 +45.6%
Contains more Vitamin K +2511.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Soybean raw
Soybean raw
Contains more Carbs +134%
Contains more Water +29.6%
Contains more Protein +151%
Contains more Fats +836.2%
Contains more Other +189.9%
Khorasan wheat
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
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 Carbs +134%
Contains more Water +29.6%
Contains more Protein +151%
Contains more Fats +836.2%
Contains more Other +189.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -93.2%
Contains more Monounsaturated Fat +1967.6%
Contains more Polyunsaturated fat +1712.4%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 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 -93.2%
Contains more Monounsaturated Fat +1967.6%
Contains more Polyunsaturated fat +1712.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat 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
36%
Khorasan wheat
85%
Soybean raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 26)
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 is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 2.688g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3.4)
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. 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.