Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Brown rice
  5. Compare
  6. Brown rice vs. Soybean raw

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

Compare

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.
  • The glycemic index of soybean raw is lower.

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.
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +617.9%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +1989.5%
Contains more IronIron +2703.6%
Contains more CopperCopper +1464.2%
Contains more ZincZinc +588.7%
Contains more PhosphorusPhosphorus +583.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +391%
Contains more Vitamin B2Vitamin B2 +1160.9%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +206.5%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +1159.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soybean raw DV% diff.
Iron 0.56mg 15.7mg 189%
Copper 0.106mg 1.658mg 172%
Folate 9µg 375µg 92%
Phosphorus 103mg 704mg 86%
Polyunsaturated fat 0.366g 11.255g 73%
Protein 2.74g 36.49g 68%
Manganese 0.974mg 2.517mg 67%
Vitamin B2 0.069mg 0.87mg 62%
Vitamin B1 0.178mg 0.874mg 58%
Magnesium 39mg 280mg 57%
Potassium 86mg 1797mg 50%
Vitamin K 0.2µg 47µg 39%
Zinc 0.71mg 4.89mg 38%
Fiber 1.6g 9.3g 31%
Fats 0.97g 19.94g 29%
Calcium 3mg 277mg 27%
Selenium 5.8µg 17.8µg 22%
Vitamin B6 0.123mg 0.377mg 20%
Choline 9.2mg 115.9mg 19%
Calories 123kcal 446kcal 16%
Saturated fat 0.26g 2.884g 12%
Monounsaturated fat 0.369g 4.404g 10%
Starch 24.79g 10%
Vitamin B5 0.38mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B3 2.561mg 1.623mg 6%
Vitamin E 0.17mg 0.85mg 5%
Carbs 25.58g 30.16g 2%
Net carbs 23.98g 20.86g N/A
Sugar 0.24g 7.33g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.033mg 0.591mg 0%
Threonine 0.095mg 1.766mg 0%
Isoleucine 0.109mg 1.971mg 0%
Leucine 0.214mg 3.309mg 0%
Lysine 0.099mg 2.706mg 0%
Methionine 0.058mg 0.547mg 0%
Phenylalanine 0.133mg 2.122mg 0%
Valine 0.151mg 2.029mg 0%
Histidine 0.066mg 1.097mg 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
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 WaterWater +722.8%
Contains more ProteinProtein +1231.8%
Contains more FatsFats +1955.7%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +1006.8%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +1093.5%
Contains more Poly. FatPolyunsaturated fat +2975.1%

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.