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  6. Brown rice vs. Soy sauce

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

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Significant differences between brown rice and soy sauce

  • Brown rice has more vitamin B1, selenium, and copper; however, soy sauce is richer in iron, potassium, phosphorus, magnesium, and vitamin B2.
  • Soy sauce covers your daily sodium needs 239% more than brown rice.
  • Soy sauce has 12 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while soy sauce has 0.5µg.
  • Brown rice contains less sodium.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Soy sauce made from soy and wheat (shoyu).

Infographic

Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +146.5%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +1060%
Contains more MagnesiumMagnesium +89.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +405.8%
Contains more IronIron +158.9%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +61.2%
~equal in Manganese ~1.018mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.4%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +139.1%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more FolateFolate +55.6%
Contains more CholineCholine +98.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soy sauce DV% diff.
Sodium 4mg 5493mg 239%
Vitamin B1 0.178mg 0.033mg 12%
Protein 2.74g 8.14g 11%
Iron 0.56mg 1.45mg 11%
Starch 24.79g 10%
Selenium 5.8µg 0.5µg 10%
Potassium 86mg 435mg 10%
Phosphorus 103mg 166mg 9%
Magnesium 39mg 74mg 8%
Vitamin B2 0.069mg 0.165mg 7%
Carbs 25.58g 4.93g 7%
Copper 0.106mg 0.043mg 7%
Calories 123kcal 53kcal 4%
Fiber 1.6g 0.8g 3%
Calcium 3mg 33mg 3%
Manganese 0.974mg 1.018mg 2%
Choline 9.2mg 18.3mg 2%
Vitamin B3 2.561mg 2.196mg 2%
Vitamin B5 0.38mg 0.297mg 2%
Vitamin B6 0.123mg 0.148mg 2%
Zinc 0.71mg 0.87mg 1%
Folate 9µg 14µg 1%
Polyunsaturated fat 0.366g 0.263g 1%
Monounsaturated fat 0.369g 0.088g 1%
Saturated fat 0.26g 0.073g 1%
Fats 0.97g 0.57g 1%
Vitamin E 0.17mg 0mg 1%
Net carbs 23.98g 4.13g N/A
Sugar 0.24g 0.4g N/A
Vitamin K 0.2µg 0µg 0%
Tryptophan 0.033mg 0.096mg 0%
Threonine 0.095mg 0.271mg 0%
Isoleucine 0.109mg 0.318mg 0%
Leucine 0.214mg 0.537mg 0%
Lysine 0.099mg 0.381mg 0%
Methionine 0.058mg 0.097mg 0%
Phenylalanine 0.133mg 0.353mg 0%
Valine 0.151mg 0.332mg 0%
Histidine 0.066mg 0.174mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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 FatsFats +70.2%
Contains more CarbsCarbs +418.9%
Contains more ProteinProtein +197.1%
Contains more OtherOther +3356.8%
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +319.3%
Contains more Poly. FatPolyunsaturated fat +39.2%
Contains less Sat. FatSaturated fat -71.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +140%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.