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Wheat vs Soybean - In-Depth Nutrition Comparison

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The main differences between Wheat and Soybean

  • Wheat is richer in Selenium, and Vitamin B3, yet Soybean is richer in Iron, Copper, Folate, Vitamin B2, Potassium, Vitamin B1, Magnesium, and Phosphorus.
  • Daily need coverage for Iron from Soybean is 152% higher.
  • Wheat contains 5 times more Selenium than Soybean. Wheat contains 89.4µg of Selenium, while Soybean contains 17.8µg.

Food types used in this article are Wheat, durum and Soybeans, mature seeds, raw.

Infographic

Wheat vs Soybean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
0
:
Contains more Calcium +714.7%
Contains more Iron +346%
Contains more Magnesium +94.4%
Contains more Phosphorus +38.6%
Contains more Potassium +316.9%
Contains more Zinc +17.5%
Contains more Copper +199.8%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Calcium +714.7%
Contains more Iron +346%
Contains more Magnesium +94.4%
Contains more Phosphorus +38.6%
Contains more Potassium +316.9%
Contains more Zinc +17.5%
Contains more Copper +199.8%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
Contains more Vitamin B3 +315.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +619%
Contains more Folate +772.1%
Equal in Vitamin B6 - 0.377
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 +315.2%
Contains more Vitamin B5 +17.9%
Contains more Vitamin B6 +11.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +108.6%
Contains more Vitamin B2 +619%
Contains more Folate +772.1%
Equal in Vitamin B6 - 0.377

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Soybean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Soybean Opinion
Net carbs 71.13g 20.86g Wheat
Protein 13.68g 36.49g Soybean
Fats 2.47g 19.94g Soybean
Carbs 71.13g 30.16g Wheat
Calories 339kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar g 7.33g Wheat
Fiber g 9.3g Soybean
Calcium 34mg 277mg Soybean
Iron 3.52mg 15.7mg Soybean
Magnesium 144mg 280mg Soybean
Phosphorus 508mg 704mg Soybean
Potassium 431mg 1797mg Soybean
Sodium 2mg 2mg
Zinc 4.16mg 4.89mg Soybean
Copper 0.553mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.419mg 0.874mg Soybean
Vitamin B2 0.121mg 0.87mg Soybean
Vitamin B3 6.738mg 1.623mg Wheat
Vitamin B5 0.935mg 0.793mg Wheat
Vitamin B6 0.419mg 0.377mg Wheat
Folate 43µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan 0.176mg 0.591mg Soybean
Threonine 0.366mg 1.766mg Soybean
Isoleucine 0.533mg 1.971mg Soybean
Leucine 0.934mg 3.309mg Soybean
Lysine 0.303mg 2.706mg Soybean
Methionine 0.221mg 0.547mg Soybean
Phenylalanine 0.681mg 2.122mg Soybean
Valine 0.594mg 2.029mg Soybean
Histidine 0.322mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Wheat
Saturated Fat 0.454g 2.884g Wheat
Monounsaturated Fat 0.344g 4.404g Soybean
Polyunsaturated fat 0.978g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
85
Soybean
Mineral Summary Score
100
Wheat
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
219%
Soybean
Carbohydrates
71%
Wheat
30%
Soybean
Fats
11%
Wheat
92%
Soybean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.43g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Soybean - 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.