Wheat vs Soybean - In-Depth Nutrition Comparison
Compare
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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
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
:
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
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in glycemic index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 71.13g | 20.86g |
|
| Protein | 13.68g | 36.49g |
|
| Fats | 2.47g | 19.94g |
|
| Carbs | 71.13g | 30.16g |
|
| Calories | 339kcal | 446kcal |
|
| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 7.33g |
|
| Fiber | g | 9.3g |
|
| Calcium | 34mg | 277mg |
|
| Iron | 3.52mg | 15.7mg |
|
| Magnesium | 144mg | 280mg |
|
| Phosphorus | 508mg | 704mg |
|
| Potassium | 431mg | 1797mg |
|
| Sodium | 2mg | 2mg | |
| Zinc | 4.16mg | 4.89mg |
|
| Copper | 0.553mg | 1.658mg |
|
| Vitamin A | 0IU | 22IU |
|
| Vitamin E | mg | 0.85mg |
|
| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 6mg |
|
| Vitamin B1 | 0.419mg | 0.874mg |
|
| Vitamin B2 | 0.121mg | 0.87mg |
|
| Vitamin B3 | 6.738mg | 1.623mg |
|
| Vitamin B5 | 0.935mg | 0.793mg |
|
| Vitamin B6 | 0.419mg | 0.377mg |
|
| Folate | 43µg | 375µg |
|
| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 47µg |
|
| Tryptophan | 0.176mg | 0.591mg |
|
| Threonine | 0.366mg | 1.766mg |
|
| Isoleucine | 0.533mg | 1.971mg |
|
| Leucine | 0.934mg | 3.309mg |
|
| Lysine | 0.303mg | 2.706mg |
|
| Methionine | 0.221mg | 0.547mg |
|
| Phenylalanine | 0.681mg | 2.122mg |
|
| Valine | 0.594mg | 2.029mg |
|
| Histidine | 0.322mg | 1.097mg |
|
| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
|
| Saturated Fat | 0.454g | 2.884g |
|
| Monounsaturated Fat | 0.344g | 4.404g |
|
| Polyunsaturated fat | 0.978g | 11.255g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
People also compare
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
85
Mineral Summary Score
100
252
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%
219%
Carbohydrates
71%
30%
Fats
11%
92%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 2.43g)
Which food is cheaper?
Wheat is cheaper (difference - $3)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
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)