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).
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
32%
112%
Comparison summary
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 5489mg)
Which food is cheaper?
Brown rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.