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  6. Wheat vs. Soybean meal

Wheat vs. Soybean meal — In-Depth Nutrition Comparison

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How are wheat and soybean meal different?

  • Wheat has more selenium; however, soybean meal is richer in copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B1, and vitamin B6.
  • Soybean meal covers your daily need for copper, 199% more than wheat.
  • Wheat has 10 times more selenium than soybean meal. Wheat has 31.9µg of selenium, while soybean meal has 3.3µg.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of wheat is 50.

Wheat, KAMUT khorasan, cooked and Soy meal, defatted, raw types were used in this article.

Infographic

Wheat vs Soybean meal 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.
Wheat
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +2611.1%
Contains more PotassiumPotassium +1418.3%
Contains more IronIron +678.4%
Contains more CopperCopper +866.2%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +376.9%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +268.9%

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.
Wheat
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +627.4%
Contains more Vitamin B2Vitamin B2 +736.7%
Contains more Vitamin B3Vitamin B3 +12.2%
Contains more Vitamin B6Vitamin B6 +712.9%
Contains more FolateFolate +2654.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Soybean meal DV% diff.
Copper 0.207mg 2mg 199%
Iron 1.76mg 13.7mg 149%
Manganese 1.03mg 3.8mg 120%
Protein 5.71g 49.2g 87%
Phosphorus 147mg 701mg 79%
Folate 11µg 303µg 73%
Potassium 164mg 2490mg 68%
Magnesium 48mg 306mg 61%
Selenium 31.9µg 3.3µg 52%
Vitamin B1 0.095mg 0.691mg 50%
Vitamin B5 1.976mg 40%
Vitamin B6 0.07mg 0.569mg 38%
Zinc 1.84mg 5.06mg 29%
Calcium 9mg 244mg 24%
Vitamin B2 0.03mg 0.251mg 17%
Fiber 4.3g 17%
Calories 132kcal 337kcal 10%
Polyunsaturated fat 0.243g 1.045g 5%
Carbs 27.6g 35.89g 3%
Vitamin E 0.24mg 2%
Fats 0.83g 2.39g 2%
Vitamin B3 2.305mg 2.587mg 2%
Saturated fat 0.077g 0.268g 1%
Monounsaturated fat 0.084g 0.409g 1%
Net carbs 23.3g 35.89g N/A
Sugar 3.07g N/A
Sodium 8mg 3mg 0%
Vitamin A 2µg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.653mg 0%
Threonine 0.172mg 1.952mg 0%
Isoleucine 0.22mg 2.18mg 0%
Leucine 0.432mg 3.66mg 0%
Lysine 0.161mg 2.991mg 0%
Methionine 0.097mg 0.606mg 0%
Phenylalanine 0.3mg 2.346mg 0%
Valine 0.267mg 2.243mg 0%
Histidine 0.147mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +839.2%
Contains more ProteinProtein +761.6%
Contains more FatsFats +188%
Contains more CarbsCarbs +30%
Contains more OtherOther +720.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Mono. FatMonounsaturated fat +386.9%
Contains more Poly. FatPolyunsaturated fat +330%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.