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.

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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.

Wheat

Soybean

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.

Wheat

Soybean

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

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%
Fats	0.83g	8.97g	13%
Vitamin B6	0.07mg	0.234mg	13%
Vitamin B3	2.305mg	0.399mg	12%
Folate	11µg	54µg	11%
Potassium	164mg	515mg	10%
Magnesium	48mg	86mg	9%
Calcium	9mg	102mg	9%
Manganese	1.03mg	0.824mg	9%
Choline		47.5mg	9%
Fiber	4.3g	6g	7%
Carbs	27.6g	8.36g	6%
Zinc	1.84mg	1.15mg	6%
Saturated fat	0.077g	1.297g	6%
Vitamin B1	0.095mg	0.155mg	5%
Monounsaturated fat	0.084g	1.981g	5%
Vitamin B5		0.179mg	4%
Calories	132kcal	172kcal	2%
Vitamin C		1.7mg	2%
Vitamin E	0.24mg	0.35mg	1%
Protein per 100 calories	4.3g	11g	N/A
Calories per 10 g protein	231kcal	94kcal	N/A
Weight per 100 calories	76g	58g	N/A
Unsaturated / Saturated Fat ratio	4.2	5.4	N/A
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%