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Soybean vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wild rice
Wild rice contains less Sugars (difference - 4.83g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.728g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Wild rice
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
54
Soybean
23
Wild rice
Mineral Summary Score
158
Soybean
67
Wild rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +701%
Contains more Calcium +1219%
Contains more Potassium +320.8%
Contains more Magnesium +58.2%
Contains more Copper +216.4%
Contains more Phosphorus +62.6%
Contains less Sodium -71.4%
Contains more Zinc +21.9%
Contains more Iron +701%
Contains more Calcium +1219%
Contains more Potassium +320.8%
Contains more Magnesium +58.2%
Contains more Copper +216.4%
Contains more Phosphorus +62.6%
Contains less Sodium -71.4%
Contains more Zinc +21.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391
Contains more Vitamin C +∞%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
88%
Wild rice
Carbohydrates
30%
Soybean
75%
Wild rice
Fats
92%
Soybean
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Wild rice Opinion
Calories 446 357 Soybean
Protein 36.49 14.73 Soybean
Fats 19.94 1.08 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 1.96 Soybean
Calcium 277 21 Soybean
Potassium 1797 427 Soybean
Magnesium 280 177 Soybean
Sugars 7.33 2.5 Soybean
Fiber 9.3 6.2 Soybean
Copper 1.658 0.524 Soybean
Zinc 4.89 5.96 Wild rice
Starch
Phosphorus 704 433 Soybean
Sodium 2 7 Soybean
Vitamin A 22 19 Soybean
Vitamin E 0.85 0.82 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.115 Soybean
Vitamin B2 0.87 0.262 Soybean
Vitamin B3 1.623 6.733 Wild rice
Vitamin B5 0.793 1.074 Wild rice
Vitamin B6 0.377 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 47 1.9 Soybean
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 2.884 0.156 Wild rice
Monounsaturated Fat 4.404 0.159 Soybean
Polyunsaturated fat 11.255 0.676 Soybean
Tryptophan 0.591 0.179 Soybean
Threonine 1.766 0.469 Soybean
Isoleucine 1.971 0.618 Soybean
Leucine 3.309 1.018 Soybean
Lysine 2.706 0.629 Soybean
Methionine 0.547 0.438 Soybean
Phenylalanine 2.122 0.721 Soybean
Valine 2.029 0.858 Soybean
Histidine 1.097 0.384 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.