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  6. Brown rice vs. Soybean raw

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

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A recap on differences between Brown rice and Soybean raw

  • Soybean raw is higher than Brown rice in Iron, Copper, Folate, Phosphorus, Manganese, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Vitamin K.
  • Soybean raw covers your daily Iron needs 189% more than Brown rice.

Food varieties used in this article are Rice, brown, long-grain, cooked and Soybeans, mature seeds, raw.

Infographic

Brown rice vs Soybean raw 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.
Brown rice
Brown rice
0
:
10
Soybean raw
Soybean raw
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%
Contains more Manganese +158.4%
Contains more Selenium +206.9%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%
Contains more Manganese +158.4%
Contains more Selenium +206.9%

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.
Brown rice
Brown rice
1
:
9
Soybean raw
Soybean raw
Contains more Vitamin B3 +57.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Folate +4066.7%
Contains more Vitamin K +23400%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B3 +57.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Folate +4066.7%
Contains more Vitamin K +23400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Soybean raw
Soybean raw
Contains more Water +722.8%
Contains more Protein +1231.8%
Contains more Fats +1955.7%
Contains more Carbs +17.9%
Contains more Other +1006.8%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +722.8%
Contains more Protein +1231.8%
Contains more Fats +1955.7%
Contains more Carbs +17.9%
Contains more Other +1006.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1093.5%
Contains more Polyunsaturated fat +2975.1%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1093.5%
Contains more Polyunsaturated fat +2975.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Soybean raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Soybean raw Opinion
Net carbs 23.98g 20.86g Brown rice
Protein 2.74g 36.49g Soybean raw
Fats 0.97g 19.94g Soybean raw
Carbs 25.58g 30.16g Soybean raw
Calories 123kcal 446kcal Soybean raw
Starch 24.79g Brown rice
Sugar 0.24g 7.33g Brown rice
Fiber 1.6g 9.3g Soybean raw
Calcium 3mg 277mg Soybean raw
Iron 0.56mg 15.7mg Soybean raw
Magnesium 39mg 280mg Soybean raw
Phosphorus 103mg 704mg Soybean raw
Potassium 86mg 1797mg Soybean raw
Sodium 4mg 2mg Soybean raw
Zinc 0.71mg 4.89mg Soybean raw
Copper 0.106mg 1.658mg Soybean raw
Manganese 0.974mg 2.517mg Soybean raw
Selenium 5.8µg 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.17mg 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.178mg 0.874mg Soybean raw
Vitamin B2 0.069mg 0.87mg Soybean raw
Vitamin B3 2.561mg 1.623mg Brown rice
Vitamin B5 0.38mg 0.793mg Soybean raw
Vitamin B6 0.123mg 0.377mg Soybean raw
Folate 9µg 375µg Soybean raw
Vitamin K 0.2µg 47µg Soybean raw
Tryptophan 0.033mg 0.591mg Soybean raw
Threonine 0.095mg 1.766mg Soybean raw
Isoleucine 0.109mg 1.971mg Soybean raw
Leucine 0.214mg 3.309mg Soybean raw
Lysine 0.099mg 2.706mg Soybean raw
Methionine 0.058mg 0.547mg Soybean raw
Phenylalanine 0.133mg 2.122mg Soybean raw
Valine 0.151mg 2.029mg Soybean raw
Histidine 0.066mg 1.097mg Soybean raw
Saturated Fat 0.26g 2.884g Brown rice
Monounsaturated Fat 0.369g 4.404g Soybean raw
Polyunsaturated fat 0.366g 11.255g Soybean raw
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
14%
Brown rice
85%
Soybean raw
Minerals Daily Need Coverage Score
32%
Brown rice
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.09g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.