Vital wheat gluten vs Soy: Which Is Better?

Although vital wheat gluten and soy belong to different food groups, while vital wheat gluten 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 vital wheat gluten 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 vital wheat gluten and soy compare specifically.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

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.

Vital wheat gluten 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 vital wheat gluten vs soy.

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

Vital wheat gluten 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 vital wheat gluten vs soy for weight loss, vital wheat gluten is slightly lower in calories, with 370 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both vital wheat gluten 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.

Vital wheat gluten vs Soy Protein

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

Vital wheat gluten offers around 51% more protein than soy.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while soy have 36.5 grams of protein per 100 grams.

Vital wheat gluten 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 vital wheat gluten and soy.

The total amount of carbohydrates is around 54% higher in soy than in vital wheat gluten. They have 30.2 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

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

One handful of vital wheat gluten (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 vital wheat gluten 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 vital wheat gluten which offer 0.2 grams per portion.

Vital wheat gluten vs Soy Fats

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

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

Total fat in vital wheat gluten and soy:

• Vital wheat gluten: 1.9 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, vital wheat gluten is 90% lower in saturated fats.

Vital wheat gluten and soy contain 0.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Vital wheat gluten vs Soy Vitamins Content

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

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

Vital wheat gluten has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

Vital wheat gluten 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 vital wheat gluten and soy comparison focuses on their mineral content.

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

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

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

The Final Word

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

Both vital wheat gluten 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.