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  6. Arborio rice vs. Soy sauce

Arborio rice vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between Arborio rice and Soy sauce?

  • Arborio rice is richer in Selenium, Folate, and Vitamin B1, yet Soy sauce is richer in Manganese, Phosphorus, Magnesium, Potassium, Vitamin B2, and Vitamin B6.
  • Soy sauce's daily need coverage for Sodium is 239% higher.
  • Arborio rice has 15 times more Selenium than Soy sauce. Arborio rice has 7.5µg of Selenium, while Soy sauce has 0.5µg.

We used Rice, white, short-grain, enriched, cooked and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Arborio rice vs Soy sauce 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.
Arborio rice
Arborio rice
4
:
6
Soy sauce
Soy sauce
Contains less Sodium -100%
Contains more Copper +67.4%
Contains more Selenium +1400%
Contains more Calcium +3200%
Contains more Magnesium +825%
Contains more Phosphorus +403%
Contains more Potassium +1573.1%
Contains more Zinc +117.5%
Contains more Manganese +185.2%
Equal in Iron - 1.45
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -100%
Contains more Copper +67.4%
Contains more Selenium +1400%
Contains more Calcium +3200%
Contains more Magnesium +825%
Contains more Phosphorus +403%
Contains more Potassium +1573.1%
Contains more Zinc +117.5%
Contains more Manganese +185.2%
Equal in Iron - 1.45

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.
Arborio rice
Arborio rice
3
:
5
Soy sauce
Soy sauce
Contains more Vitamin B1 +397%
Contains more Vitamin B5 +33.7%
Contains more Folate +321.4%
Contains more Vitamin B2 +931.3%
Contains more Vitamin B3 +47.1%
Contains more Vitamin B6 +150.8%
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%
Soy sauce
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% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin B1 +397%
Contains more Vitamin B5 +33.7%
Contains more Folate +321.4%
Contains more Vitamin B2 +931.3%
Contains more Vitamin B3 +47.1%
Contains more Vitamin B6 +150.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Soy sauce
Soy sauce
Contains more Carbs +482.8%
Contains more Protein +244.9%
Contains more Fats +200%
Contains more Other +7905.3%
Equal in Water - 71.15
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
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Carbs +482.8%
Contains more Protein +244.9%
Contains more Fats +200%
Contains more Other +7905.3%
Equal in Water - 71.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
2
Soy sauce
Soy sauce
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +51.7%
Contains more Polyunsaturated fat +426%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -30.1%
Contains more Monounsaturated Fat +51.7%
Contains more Polyunsaturated fat +426%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Soy sauce
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 Arborio rice Soy sauce Opinion
Net carbs 28.73g 4.13g Arborio rice
Protein 2.36g 8.14g Soy sauce
Fats 0.19g 0.57g Soy sauce
Carbs 28.73g 4.93g Arborio rice
Calories 130kcal 53kcal Arborio rice
Sugar 0.4g Arborio rice
Fiber 0.8g Soy sauce
Calcium 1mg 33mg Soy sauce
Iron 1.46mg 1.45mg Arborio rice
Magnesium 8mg 74mg Soy sauce
Phosphorus 33mg 166mg Soy sauce
Potassium 26mg 435mg Soy sauce
Sodium 0mg 5493mg Arborio rice
Zinc 0.4mg 0.87mg Soy sauce
Copper 0.072mg 0.043mg Arborio rice
Manganese 0.357mg 1.018mg Soy sauce
Selenium 7.5µg 0.5µg Arborio rice
Vitamin B1 0.164mg 0.033mg Arborio rice
Vitamin B2 0.016mg 0.165mg Soy sauce
Vitamin B3 1.493mg 2.196mg Soy sauce
Vitamin B5 0.397mg 0.297mg Arborio rice
Vitamin B6 0.059mg 0.148mg Soy sauce
Folate 59µg 14µg Arborio rice
Tryptophan 0.027mg 0.096mg Soy sauce
Threonine 0.084mg 0.271mg Soy sauce
Isoleucine 0.102mg 0.318mg Soy sauce
Leucine 0.195mg 0.537mg Soy sauce
Lysine 0.085mg 0.381mg Soy sauce
Methionine 0.056mg 0.097mg Soy sauce
Phenylalanine 0.126mg 0.353mg Soy sauce
Valine 0.144mg 0.332mg Soy sauce
Histidine 0.056mg 0.174mg Soy sauce
Saturated Fat 0.051g 0.073g Arborio rice
Monounsaturated Fat 0.058g 0.088g Soy sauce
Polyunsaturated fat 0.05g 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Soy sauce
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
13%
Arborio rice
12%
Soy sauce
Minerals Daily Need Coverage Score
20%
Arborio rice
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5493mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.022g)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.