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Soybean meal vs. Rice — In-Depth Nutrition Comparison

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The main differences between Soybean meal and Rice

  • Soybean meal is richer than Rice in Copper, Iron, Manganese, Phosphorus, Potassium, Magnesium, Folate, Vitamin B1, Zinc, and Vitamin B6.
  • Daily need coverage for Copper from Soybean meal is 215% higher.
  • Soybean meal contains 71 times more Potassium than Rice. Soybean meal contains 2490mg of Potassium, while Rice contains 35mg.

Food types used in this article are Soy meal, defatted, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Soybean meal vs Rice infographic
Infographic link

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.
Contains more Calcium +2340%
Contains more Iron +1041.7%
Contains more Magnesium +2450%
Contains more Phosphorus +1530.2%
Contains more Potassium +7014.3%
Contains more Zinc +932.7%
Contains more Copper +2798.6%
Contains more Manganese +705.1%
Contains less Sodium -66.7%
Contains more Selenium +127.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +2340%
Contains more Iron +1041.7%
Contains more Magnesium +2450%
Contains more Phosphorus +1530.2%
Contains more Potassium +7014.3%
Contains more Zinc +932.7%
Contains more Copper +2798.6%
Contains more Manganese +705.1%
Contains less Sodium -66.7%
Contains more Selenium +127.3%

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.
:
2
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +406.7%
Contains more Vitamin B6 +511.8%
Contains more Folate +422.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +406.7%
Contains more Vitamin B6 +511.8%
Contains more Folate +422.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1729%
Contains more Fats +753.6%
Contains more Carbs +27.4%
Contains more Other +1228.6%
Contains more Water +886.2%
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +1729%
Contains more Fats +753.6%
Contains more Carbs +27.4%
Contains more Other +1228.6%
Contains more Water +886.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +364.8%
Contains more Polyunsaturated fat +1275%
Contains less Saturated Fat -71.3%
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +364.8%
Contains more Polyunsaturated fat +1275%
Contains less Saturated Fat -71.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Rice
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Rice Opinion
Net carbs 35.89g 27.77g Soybean meal
Protein 49.2g 2.69g Soybean meal
Fats 2.39g 0.28g Soybean meal
Carbs 35.89g 28.17g Soybean meal
Calories 337kcal 130kcal Soybean meal
Sugar 0.05g Soybean meal
Fiber 0.4g Rice
Calcium 244mg 10mg Soybean meal
Iron 13.7mg 1.2mg Soybean meal
Magnesium 306mg 12mg Soybean meal
Phosphorus 701mg 43mg Soybean meal
Potassium 2490mg 35mg Soybean meal
Sodium 3mg 1mg Rice
Zinc 5.06mg 0.49mg Soybean meal
Copper 2mg 0.069mg Soybean meal
Manganese 3.8mg 0.472mg Soybean meal
Selenium 3.3µg 7.5µg Rice
Vitamin A 40IU 0IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin E 0.04mg Rice
Vitamin B1 0.691mg 0.163mg Soybean meal
Vitamin B2 0.251mg 0.013mg Soybean meal
Vitamin B3 2.587mg 1.476mg Soybean meal
Vitamin B5 1.976mg 0.39mg Soybean meal
Vitamin B6 0.569mg 0.093mg Soybean meal
Folate 303µg 58µg Soybean meal
Tryptophan 0.653mg 0.031mg Soybean meal
Threonine 1.952mg 0.096mg Soybean meal
Isoleucine 2.18mg 0.116mg Soybean meal
Leucine 3.66mg 0.222mg Soybean meal
Lysine 2.991mg 0.097mg Soybean meal
Methionine 0.606mg 0.063mg Soybean meal
Phenylalanine 2.346mg 0.144mg Soybean meal
Valine 2.243mg 0.164mg Soybean meal
Histidine 1.212mg 0.063mg Soybean meal
Saturated Fat 0.268g 0.077g Rice
Monounsaturated Fat 0.409g 0.088g Soybean meal
Polyunsaturated fat 1.045g 0.076g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Soybean meal
13%
Rice
Minerals Daily Need Coverage Score
264%
Soybean meal
22%
Rice

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.