Soybean vs. Wheat — In-Depth Nutrition Comparison

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How are soybeans and wheat different?

Soybeans have more iron, copper, vitamin B2, phosphorus, vitamin B6, folate, potassium, and calcium; however, wheat is richer in selenium and vitamin B3.
Wheat covers your daily need for selenium, 45% more than soybeans.
Soybeans have 11 times more calcium than wheat. Soybeans have 102mg of calcium, while wheat has 9mg.
Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of soybeans is 14.

Soybeans, mature cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked types were used in this article.

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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.

Soybean

Wheat

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%

Contains more ZincZinc	+60%
Contains more ManganeseManganese	+25%
Contains more SeleniumSelenium	+337%

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.

Soybean

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+45.8%
Contains more Vitamin B1Vitamin B1	+63.2%
Contains more Vitamin B2Vitamin B2	+850%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+234.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+390.9%

Contains more Vitamin B3Vitamin B3

+477.7%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	7.3µg	31.9µg	45%
Iron	5.14mg	1.76mg	42%
Polyunsaturated fat	5.064g	0.243g	32%
Protein	18.21g	5.71g	25%
Copper	0.407mg	0.207mg	22%
Vitamin B2	0.285mg	0.03mg	20%
Vitamin K	19.2µg		16%
Phosphorus	245mg	147mg	14%
Fats	8.97g	0.83g	13%
Vitamin B6	0.234mg	0.07mg	13%
Vitamin B3	0.399mg	2.305mg	12%
Folate	54µg	11µg	11%
Potassium	515mg	164mg	10%
Magnesium	86mg	48mg	9%
Calcium	102mg	9mg	9%
Manganese	0.824mg	1.03mg	9%
Choline	47.5mg		9%
Fiber	6g	4.3g	7%
Carbs	8.36g	27.6g	6%
Zinc	1.15mg	1.84mg	6%
Saturated fat	1.297g	0.077g	6%
Vitamin B1	0.155mg	0.095mg	5%
Monounsaturated fat	1.981g	0.084g	5%
Vitamin B5	0.179mg		4%
Calories	172kcal	132kcal	2%
Vitamin C	1.7mg		2%
Vitamin E	0.35mg	0.24mg	1%
Protein per 100 calories	11g	4.3g	N/A
Calories per 10 g protein	94kcal	231kcal	N/A
Weight per 100 calories	58g	76g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.2	N/A
Net carbs	2.36g	23.3g	N/A
Sugar	3g	3.07g	N/A
Sodium	1mg	8mg	0%
Trans fat	0g	0.002g	N/A
Tryptophan	0.242mg	0.051mg	0%
Threonine	0.723mg	0.172mg	0%
Isoleucine	0.807mg	0.22mg	0%
Leucine	1.355mg	0.432mg	0%
Lysine	1.108mg	0.161mg	0%
Methionine	0.224mg	0.097mg	0%
Phenylalanine	0.869mg	0.3mg	0%
Valine	0.831mg	0.267mg	0%
Histidine	0.449mg	0.147mg	0%