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  6. Brown rice vs. Soybean

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.

Infographic

Brown rice vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soybean 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

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
18% 9% 8% 63% 2%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
16% 24% 61%
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%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.