Arborio rice vs. Soybean — In-Depth Nutrition Comparison

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Important differences between arborio rice and soybeans

Arborio rice has less iron, protein, copper, phosphorus, vitamin B2, manganese, magnesium, potassium, fats, and vitamin B6.
Soybeans' daily need coverage for iron is 46% more.
Arborio rice has a higher glycemic index than soybeans.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Soybean

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+975%
Contains more CalciumCalcium	+10100%
Contains more PotassiumPotassium	+1880.8%
Contains more IronIron	+252.1%
Contains more CopperCopper	+465.3%
Contains more ZincZinc	+187.5%
Contains more PhosphorusPhosphorus	+642.4%
Contains more ManganeseManganese	+130.8%

~equal in Selenium ~7.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Soybean

Contains more Vitamin B3Vitamin B3	+274.2%
Contains more Vitamin B5Vitamin B5	+121.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+1681.3%
Contains more Vitamin B6Vitamin B6	+296.6%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.155mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~54µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.46mg	5.14mg	46%
Copper	0.072mg	0.407mg	37%
Polyunsaturated fat	0.05g	5.064g	33%
Protein	2.36g	18.21g	32%
Phosphorus	33mg	245mg	30%
Fiber		6g	24%
Vitamin B2	0.016mg	0.285mg	21%
Manganese	0.357mg	0.824mg	20%
Magnesium	8mg	86mg	19%
Vitamin K		19.2µg	16%
Fats	0.19g	8.97g	14%
Potassium	26mg	515mg	14%
Vitamin B6	0.059mg	0.234mg	13%
Calcium	1mg	102mg	10%
Choline		47.5mg	9%
Carbs	28.73g	8.36g	7%
Zinc	0.4mg	1.15mg	7%
Vitamin B3	1.493mg	0.399mg	7%
Saturated fat	0.051g	1.297g	6%
Monounsaturated fat	0.058g	1.981g	5%
Vitamin B5	0.397mg	0.179mg	4%
Calories	130kcal	172kcal	2%
Vitamin C	0mg	1.7mg	2%
Vitamin E		0.35mg	2%
Vitamin B1	0.164mg	0.155mg	1%
Folate	59µg	54µg	1%
Protein per 100 calories	1.8g	11g	N/A
Calories per 10 g protein	551kcal	94kcal	N/A
Weight per 100 calories	77g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	5.4	N/A
Net carbs	28.73g	2.36g	N/A
Sugar		3g	N/A
Sodium	0mg	1mg	0%
Selenium	7.5µg	7.3µg	0%
Tryptophan	0.027mg	0.242mg	0%
Threonine	0.084mg	0.723mg	0%
Isoleucine	0.102mg	0.807mg	0%
Leucine	0.195mg	1.355mg	0%
Lysine	0.085mg	1.108mg	0%
Methionine	0.056mg	0.224mg	0%
Phenylalanine	0.126mg	0.869mg	0%
Valine	0.144mg	0.831mg	0%
Histidine	0.056mg	0.449mg	0%