Wheat vs. Soybean — In-Depth Nutrition Comparison
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How are wheat and soybeans different?
- Wheat has more selenium and vitamin B3; however, soybeans are richer in iron, copper, vitamin B2, phosphorus, vitamin B6, folate, potassium, and calcium.
- Wheat covers your daily need for selenium, 45% more than soybeans.
- Wheat has 6 times more vitamin B3 than soybeans. Wheat has 2.305mg of vitamin B3, while soybeans have 0.399mg.
- Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of soybeans is 14.
Wheat, KAMUT khorasan, cooked and Soybeans, mature cooked, boiled, without salt types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +60% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +337% |
| Contains more MagnesiumMagnesium | +79.2% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +214% |
| Contains more IronIron | +192% |
| Contains more CopperCopper | +96.6% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -87.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +477.7% |
| Contains more Vitamin EVitamin E | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +63.2% |
| Contains more Vitamin B2Vitamin B2 | +850% |
| Contains more Vitamin B6Vitamin B6 | +234.3% |
| Contains more FolateFolate | +390.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 31.9µg | 7.3µg | 45% |
| Iron | 1.76mg | 5.14mg | 42% |
| Polyunsaturated fat | 0.243g | 5.064g | 32% |
| Protein | 5.71g | 18.21g | 25% |
| Copper | 0.207mg | 0.407mg | 22% |
| Vitamin B2 | 0.03mg | 0.285mg | 20% |
| Vitamin K | 19.2µg | 16% | |
| Phosphorus | 147mg | 245mg | 14% |
| Vitamin B6 | 0.07mg | 0.234mg | 13% |
| Fats | 0.83g | 8.97g | 13% |
| Vitamin B3 | 2.305mg | 0.399mg | 12% |
| Folate | 11µg | 54µg | 11% |
| Potassium | 164mg | 515mg | 10% |
| Manganese | 1.03mg | 0.824mg | 9% |
| Magnesium | 48mg | 86mg | 9% |
| Choline | 47.5mg | 9% | |
| Calcium | 9mg | 102mg | 9% |
| Fiber | 4.3g | 6g | 7% |
| Zinc | 1.84mg | 1.15mg | 6% |
| Saturated fat | 0.077g | 1.297g | 6% |
| Carbs | 27.6g | 8.36g | 6% |
| Monounsaturated fat | 0.084g | 1.981g | 5% |
| Vitamin B1 | 0.095mg | 0.155mg | 5% |
| Vitamin B5 | 0.179mg | 4% | |
| Calories | 132kcal | 172kcal | 2% |
| Vitamin C | 1.7mg | 2% | |
| Vitamin E | 0.24mg | 0.35mg | 1% |
| Net carbs | 23.3g | 2.36g | N/A |
| Sugar | 3.07g | 3g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Tryptophan | 0.051mg | 0.242mg | 0% |
| Threonine | 0.172mg | 0.723mg | 0% |
| Isoleucine | 0.22mg | 0.807mg | 0% |
| Leucine | 0.432mg | 1.355mg | 0% |
| Lysine | 0.161mg | 1.108mg | 0% |
| Methionine | 0.097mg | 0.224mg | 0% |
| Phenylalanine | 0.3mg | 0.869mg | 0% |
| Valine | 0.267mg | 0.831mg | 0% |
| Histidine | 0.147mg | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +230.1% |
| Contains more ProteinProtein | +218.9% |
| Contains more FatsFats | +980.7% |
| Contains more OtherOther | +180.9% |
~equal in
Water
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +2258.3% |
| Contains more Poly. FatPolyunsaturated fat | +1984% |
