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Soybean vs. Rice — In-Depth Nutrition Comparison

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The main differences between Soybean and Rice

  • Soybean is richer than Rice in Iron, Copper, Phosphorus, Fiber, Vitamin B2, Magnesium, Vitamin K, Manganese, Potassium, and Vitamin B6.
  • Daily need coverage for Iron from Soybean is 49% higher.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Soybean vs Rice infographic
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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.
:
1
Rice
Contains more Calcium +920%
Contains more Iron +328.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +469.8%
Contains more Potassium +1371.4%
Contains more Zinc +134.7%
Contains more Copper +489.9%
Contains more Manganese +74.6%
Equal in Sodium - 1
Equal in Selenium - 7.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +920%
Contains more Iron +328.3%
Contains more Magnesium +616.7%
Contains more Phosphorus +469.8%
Contains more Potassium +1371.4%
Contains more Zinc +134.7%
Contains more Copper +489.9%
Contains more Manganese +74.6%
Equal in Sodium - 1
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.
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2092.3%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +269.9%
Contains more Vitamin B5 +117.9%
Equal in Vitamin B1 - 0.163
Equal in Folate - 58
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%
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 E +775%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +2092.3%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +269.9%
Contains more Vitamin B5 +117.9%
Equal in Vitamin B1 - 0.163
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Rice
Contains more Protein +577%
Contains more Fats +3103.6%
Contains more Other +354.8%
Contains more Carbs +237%
Equal in Water - 68.44
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
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 +577%
Contains more Fats +3103.6%
Contains more Other +354.8%
Contains more Carbs +237%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Rice
Contains more Monounsaturated Fat +2151.1%
Contains more Polyunsaturated fat +6563.2%
Contains less Saturated Fat -94.1%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2151.1%
Contains more Polyunsaturated fat +6563.2%
Contains less Saturated Fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Rice Opinion
Net carbs 2.36g 27.77g Rice
Protein 18.21g 2.69g Soybean
Fats 8.97g 0.28g Soybean
Carbs 8.36g 28.17g Rice
Calories 172kcal 130kcal Soybean
Sugar 3g 0.05g Rice
Fiber 6g 0.4g Soybean
Calcium 102mg 10mg Soybean
Iron 5.14mg 1.2mg Soybean
Magnesium 86mg 12mg Soybean
Phosphorus 245mg 43mg Soybean
Potassium 515mg 35mg Soybean
Sodium 1mg 1mg
Zinc 1.15mg 0.49mg Soybean
Copper 0.407mg 0.069mg Soybean
Manganese 0.824mg 0.472mg Soybean
Selenium 7.3µg 7.5µg Rice
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.04mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.163mg Rice
Vitamin B2 0.285mg 0.013mg Soybean
Vitamin B3 0.399mg 1.476mg Rice
Vitamin B5 0.179mg 0.39mg Rice
Vitamin B6 0.234mg 0.093mg Soybean
Folate 54µg 58µg Rice
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg 0.031mg Soybean
Threonine 0.723mg 0.096mg Soybean
Isoleucine 0.807mg 0.116mg Soybean
Leucine 1.355mg 0.222mg Soybean
Lysine 1.108mg 0.097mg Soybean
Methionine 0.224mg 0.063mg Soybean
Phenylalanine 0.869mg 0.144mg Soybean
Valine 0.831mg 0.164mg Soybean
Histidine 0.449mg 0.063mg Soybean
Saturated Fat 1.297g 0.077g Rice
Monounsaturated Fat 1.981g 0.088g Soybean
Polyunsaturated fat 5.064g 0.076g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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%
Rice
Minerals Daily Need Coverage Score
75%
Soybean
22%
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 - 46)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.22g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. 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.