Durum wheat vs Soy: Which One is Better for You?

Although durum wheat and soy belong to different food groups, while durum wheat belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares durum wheat and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how durum wheat and soy compare specifically.

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Durum wheat vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing durum wheat vs soy.

This comparison will start by comparing the caloric value of durum wheat and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Durum wheat vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing durum wheat vs soy for weight loss, durum wheat is slightly lower in calories, with 339 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both durum wheat and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Durum wheat vs Soy Protein

Legumes and most legume products, including durum wheat and soy, are important sources of plant-based protein.

Soy offer around 62% more protein than durum wheat.

Soy have 36.5 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in durum wheat and soy.

The total amount of carbohydrates is around 58% higher in durum wheat than in soy. It have 71.1 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in durum wheat than in soy, 100% precisely.

One handful of durum wheat (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in durum wheat and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than durum wheat which offer 1 grams per portion.

Durum wheat vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and soy are low in fat.

Fats in durum wheat and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in durum wheat and soy:

• Durum wheat: 2.5 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, durum wheat is 83% lower in saturated fats.

Durum wheat and soy contain 0.5 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Soy Vitamins Content

This section will discuss the vitamin content of durum wheat and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Durum wheat has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Durum wheat and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins durum wheat and soy contain side by side, so you can easily compare them.

Durum wheat vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the durum wheat and soy comparison focuses on their mineral content.

Durum wheat is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, and zinc than soy.

On the other hand, soy are a higher amount of manganese, and selenium.

Durum wheat and soy contain the same amount of sodium.

Check out the table below to learn how durum wheat and soy compare when it comes to mineral content.

The Final Word

Durum wheat and soy are highly nutritious and a great addition to a plant-based diet.

Both durum wheat and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.