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  6. Soybean vs. Arborio rice

Soybean vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between Soybean and Arborio rice

  • Soybean has more Iron, Copper, Phosphorus, Vitamin B2, Manganese, Magnesium, Potassium, Vitamin B6, and Calcium, however, Arborio rice has more Vitamin B3.
  • Soybean's daily need coverage for Iron is 46% more.
  • Soybean has 102 times more Calcium than Arborio rice. Soybean has 102mg of Calcium, while Arborio rice has 1mg.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Soybean vs Arborio 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.
Soybean
Soybean
8
:
2
Arborio rice
Arborio rice
Contains more Calcium +10100%
Contains more Iron +252.1%
Contains more Magnesium +975%
Contains more Phosphorus +642.4%
Contains more Potassium +1880.8%
Contains more Zinc +187.5%
Contains more Copper +465.3%
Contains more Manganese +130.8%
Contains less Sodium -100%
Equal in Selenium - 7.5
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +10100%
Contains more Iron +252.1%
Contains more Magnesium +975%
Contains more Phosphorus +642.4%
Contains more Potassium +1880.8%
Contains more Zinc +187.5%
Contains more Copper +465.3%
Contains more Manganese +130.8%
Contains less Sodium -100%
Equal in Selenium - 7.5

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.
Soybean
Soybean
6
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1681.3%
Contains more Vitamin B6 +296.6%
Contains more Vitamin B3 +274.2%
Contains more Vitamin B5 +121.8%
Equal in Vitamin B1 - 0.164
Equal in Folate - 59
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1681.3%
Contains more Vitamin B6 +296.6%
Contains more Vitamin B3 +274.2%
Contains more Vitamin B5 +121.8%
Equal in Vitamin B1 - 0.164
Equal in Folate - 59

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
3
:
2
Arborio rice
Arborio rice
Contains more Protein +671.6%
Contains more Fats +4621.1%
Contains more Other +905.3%
Contains more Carbs +243.7%
Equal in Water - 68.53
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +671.6%
Contains more Fats +4621.1%
Contains more Other +905.3%
Contains more Carbs +243.7%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +3315.5%
Contains more Polyunsaturated fat +10028%
Contains less Saturated Fat -96.1%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +3315.5%
Contains more Polyunsaturated fat +10028%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Arborio rice Opinion
Net carbs 2.36g 28.73g Arborio rice
Protein 18.21g 2.36g Soybean
Fats 8.97g 0.19g Soybean
Carbs 8.36g 28.73g Arborio rice
Calories 172kcal 130kcal Soybean
Sugar 3g Arborio rice
Fiber 6g Soybean
Calcium 102mg 1mg Soybean
Iron 5.14mg 1.46mg Soybean
Magnesium 86mg 8mg Soybean
Phosphorus 245mg 33mg Soybean
Potassium 515mg 26mg Soybean
Sodium 1mg 0mg Arborio rice
Zinc 1.15mg 0.4mg Soybean
Copper 0.407mg 0.072mg Soybean
Manganese 0.824mg 0.357mg Soybean
Selenium 7.3µg 7.5µg Arborio rice
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.164mg Arborio rice
Vitamin B2 0.285mg 0.016mg Soybean
Vitamin B3 0.399mg 1.493mg Arborio rice
Vitamin B5 0.179mg 0.397mg Arborio rice
Vitamin B6 0.234mg 0.059mg Soybean
Folate 54µg 59µg Arborio rice
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.027mg Soybean
Threonine 0.723mg 0.084mg Soybean
Isoleucine 0.807mg 0.102mg Soybean
Leucine 1.355mg 0.195mg Soybean
Lysine 1.108mg 0.085mg Soybean
Methionine 0.224mg 0.056mg Soybean
Phenylalanine 0.869mg 0.126mg Soybean
Valine 0.831mg 0.144mg Soybean
Histidine 0.449mg 0.056mg Soybean
Saturated Fat 1.297g 0.051g Arborio rice
Monounsaturated Fat 1.981g 0.058g Soybean
Polyunsaturated fat 5.064g 0.05g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Arborio 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
23%
Soybean
13%
Arborio rice
Minerals Daily Need Coverage Score
75%
Soybean
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 55)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.246g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.