Brown rice vs. Soybean — In-Depth Nutrition Comparison
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What are the main differences between brown rice and soybeans?
- Brown rice is richer in vitamin B3, while soybeans are higher in iron, copper, phosphorus, fiber, vitamin B2, vitamin K, potassium, folate, and magnesium.
- Soybeans' daily need coverage for iron is 57% higher.
- Soybeans have 6 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while soybeans have 0.399mg.
- Brown rice has a higher glycemic index (66) than soybeans (14).
We used Rice, brown, long-grain, cooked and Soybeans, mature cooked, boiled, without salt types in this comparison.
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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 ManganeseManganese | +18.2% |
| Contains more MagnesiumMagnesium | +120.5% |
| Contains more CalciumCalcium | +3300% |
| Contains more PotassiumPotassium | +498.8% |
| Contains more IronIron | +817.9% |
| Contains more CopperCopper | +284% |
| Contains more ZincZinc | +62% |
| Contains more PhosphorusPhosphorus | +137.9% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +25.9% |
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 B1Vitamin B1 | +14.8% |
| Contains more Vitamin B3Vitamin B3 | +541.9% |
| Contains more Vitamin B5Vitamin B5 | +112.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +105.9% |
| Contains more Vitamin B2Vitamin B2 | +313% |
| Contains more Vitamin B6Vitamin B6 | +90.2% |
| Contains more Vitamin KVitamin K | +9500% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +416.3% |
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:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
| Contains more CarbsCarbs | +206% |
| Contains more WaterWater | +12.3% |
| Contains more ProteinProtein | +564.6% |
| Contains more FatsFats | +824.7% |
| Contains more OtherOther | +334.1% |
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
1.297 g
Monounsaturated fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +436.9% |
| Contains more Poly. FatPolyunsaturated fat | +1283.6% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.56mg | 5.14mg | 57% |
| Copper | 0.106mg | 0.407mg | 33% |
| Protein | 2.74g | 18.21g | 31% |
| Polyunsaturated fat | 0.366g | 5.064g | 31% |
| Phosphorus | 103mg | 245mg | 20% |
| Fiber | 1.6g | 6g | 18% |
| Vitamin B2 | 0.069mg | 0.285mg | 17% |
| Vitamin K | 0.2µg | 19.2µg | 16% |
| Vitamin B3 | 2.561mg | 0.399mg | 14% |
| Potassium | 86mg | 515mg | 13% |
| Fats | 0.97g | 8.97g | 12% |
| Magnesium | 39mg | 86mg | 11% |
| Folate | 9µg | 54µg | 11% |
| Calcium | 3mg | 102mg | 10% |
| Starch | 24.79g | 10% | |
| Vitamin B6 | 0.123mg | 0.234mg | 9% |
| Choline | 9.2mg | 47.5mg | 7% |
| Manganese | 0.974mg | 0.824mg | 7% |
| Carbs | 25.58g | 8.36g | 6% |
| Saturated fat | 0.26g | 1.297g | 5% |
| Monounsaturated fat | 0.369g | 1.981g | 4% |
| Vitamin B5 | 0.38mg | 0.179mg | 4% |
| Zinc | 0.71mg | 1.15mg | 4% |
| Selenium | 5.8µg | 7.3µg | 3% |
| Calories | 123kcal | 172kcal | 2% |
| Vitamin B1 | 0.178mg | 0.155mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin E | 0.17mg | 0.35mg | 1% |
| Net carbs | 23.98g | 2.36g | N/A |
| Sugar | 0.24g | 3g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Tryptophan | 0.033mg | 0.242mg | 0% |
| Threonine | 0.095mg | 0.723mg | 0% |
| Isoleucine | 0.109mg | 0.807mg | 0% |
| Leucine | 0.214mg | 1.355mg | 0% |
| Lysine | 0.099mg | 1.108mg | 0% |
| Methionine | 0.058mg | 0.224mg | 0% |
| Phenylalanine | 0.133mg | 0.869mg | 0% |
| Valine | 0.151mg | 0.831mg | 0% |
| Histidine | 0.066mg | 0.449mg | 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%
23%
Minerals Daily Need Coverage Score
32%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 1.037g)
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)