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  6. Wheat vs. Soybean raw

Wheat vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between wheat and soybean raw

  • Wheat is richer in selenium and vitamin B3, yet soybean raw is richer in iron, copper, folate, vitamin B2, protein, potassium, vitamin B1, and magnesium.
  • Daily need coverage for iron for soybean raw is 152% higher.
  • Wheat contains 5 times more selenium than soybean raw. Wheat contains 89.4µg of selenium, while soybean raw contains 17.8µg.
  • Soybean raw has a lower glycemic index than wheat .

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

Infographic

Wheat vs Soybean raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more ManganeseManganese +19.7%
Contains more SeleniumSelenium +402.2%
Contains more MagnesiumMagnesium +94.4%
Contains more CalciumCalcium +714.7%
Contains more PotassiumPotassium +316.9%
Contains more IronIron +346%
Contains more CopperCopper +199.8%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +38.6%
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin B3Vitamin B3 +315.2%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108.6%
Contains more Vitamin B2Vitamin B2 +619%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +772.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Soybean raw DV% diff.
Iron 3.52mg 15.7mg 152%
Selenium 89.4µg 17.8µg 130%
Copper 0.553mg 1.658mg 123%
Folate 43µg 375µg 83%
Polyunsaturated fat 0.978g 11.255g 69%
Vitamin B2 0.121mg 0.87mg 58%
Protein 13.68g 36.49g 46%
Potassium 431mg 1797mg 40%
Vitamin K 47µg 39%
Vitamin B1 0.419mg 0.874mg 38%
Fiber 9.3g 37%
Magnesium 144mg 280mg 32%
Vitamin B3 6.738mg 1.623mg 32%
Phosphorus 508mg 704mg 28%
Fats 2.47g 19.94g 27%
Calcium 34mg 277mg 24%
Manganese 3.012mg 2.517mg 22%
Choline 115.9mg 21%
Carbs 71.13g 30.16g 14%
Saturated fat 0.454g 2.884g 11%
Monounsaturated fat 0.344g 4.404g 10%
Vitamin C 0mg 6mg 7%
Zinc 4.16mg 4.89mg 7%
Vitamin E 0.85mg 6%
Calories 339kcal 446kcal 5%
Vitamin B5 0.935mg 0.793mg 3%
Vitamin B6 0.419mg 0.377mg 3%
Protein per 100 calories 4g 8.2g N/A
Calories per 10 g protein 248kcal 122kcal N/A
Weight per 100 calories 29g 22g N/A
Unsaturated / Saturated Fat ratio 2.9 5.4 N/A
Net carbs 71.13g 20.86g N/A
Sugar 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.176mg 0.591mg 0%
Threonine 0.366mg 1.766mg 0%
Isoleucine 0.533mg 1.971mg 0%
Leucine 0.934mg 3.309mg 0%
Lysine 0.303mg 2.706mg 0%
Methionine 0.221mg 0.547mg 0%
Phenylalanine 0.681mg 2.122mg 0%
Valine 0.594mg 2.029mg 0%
Histidine 0.322mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +135.8%
Contains more WaterWater +28.1%
Contains more ProteinProtein +166.7%
Contains more FatsFats +707.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +1180.2%
Contains more Poly. FatPolyunsaturated fat +1050.8%

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/169721/nutrients
  2. Soybean raw - 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.