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  6. Brown rice vs. Soybean meal

Brown rice vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between brown rice and soybean meal?

  • Soybean meal has more copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B1, zinc, and vitamin B6 than brown rice.
  • Soybean meal's daily need coverage for copper is 210% higher.

We used Rice, brown, long-grain, cooked and Soy meal, defatted, raw types in this comparison.

Infographic

Brown rice vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more SeleniumSelenium +75.8%
Contains more MagnesiumMagnesium +684.6%
Contains more CalciumCalcium +8033.3%
Contains more PotassiumPotassium +2795.3%
Contains more IronIron +2346.4%
Contains more CopperCopper +1786.8%
Contains more ZincZinc +612.7%
Contains more PhosphorusPhosphorus +580.6%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +290.1%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B6Vitamin B6 +362.6%
Contains more FolateFolate +3266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.587mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soybean meal DV% diff.
Copper 0.106mg 2mg 210%
Iron 0.56mg 13.7mg 164%
Manganese 0.974mg 3.8mg 123%
Protein 2.74g 49.2g 93%
Phosphorus 103mg 701mg 85%
Folate 9µg 303µg 74%
Potassium 86mg 2490mg 71%
Magnesium 39mg 306mg 64%
Vitamin B1 0.178mg 0.691mg 43%
Zinc 0.71mg 5.06mg 40%
Vitamin B6 0.123mg 0.569mg 34%
Vitamin B5 0.38mg 1.976mg 32%
Calcium 3mg 244mg 24%
Vitamin B2 0.069mg 0.251mg 14%
Calories 123kcal 337kcal 11%
Starch 24.79g 10%
Fiber 1.6g 6%
Polyunsaturated fat 0.366g 1.045g 5%
Selenium 5.8µg 3.3µg 5%
Carbs 25.58g 35.89g 3%
Fats 0.97g 2.39g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 23.98g 35.89g N/A
Sugar 0.24g N/A
Sodium 4mg 3mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 2.561mg 2.587mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.268g 0%
Monounsaturated fat 0.369g 0.409g 0%
Tryptophan 0.033mg 0.653mg 0%
Threonine 0.095mg 1.952mg 0%
Isoleucine 0.109mg 2.18mg 0%
Leucine 0.214mg 3.66mg 0%
Lysine 0.099mg 2.991mg 0%
Methionine 0.058mg 0.606mg 0%
Phenylalanine 0.133mg 2.346mg 0%
Valine 0.151mg 2.243mg 0%
Histidine 0.066mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +912.5%
Contains more ProteinProtein +1695.6%
Contains more FatsFats +146.4%
Contains more CarbsCarbs +40.3%
Contains more OtherOther +1168.2%

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 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +10.8%
Contains more Poly. FatPolyunsaturated fat +185.5%
~equal in Saturated fat ~0.268g

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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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.