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  6. Brown rice vs. Soy milk

Brown rice vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between brown rice and soy milk?

  • Brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, and zinc, yet soy milk is higher in polyunsaturated fat.
  • Brown rice's daily need coverage for manganese is 33% more.
  • Brown rice has 6 times more zinc than soy milk. While brown rice has 0.71mg of zinc, soy milk has only 0.12mg.
  • The glycemic index of soy milk is lower.

We used Rice, brown, long-grain, cooked and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Brown rice vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +56%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +336.8%
Contains more SeleniumSelenium +20.8%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +14.3%
Contains more CopperCopper +20.8%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B3Vitamin B3 +399.2%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +100%
Contains more CholineCholine +156.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.069mg
~equal in Vitamin B5 ~0.373mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Soy milk DV% diff.
Manganese 0.974mg 0.223mg 33%
Vitamin B3 2.561mg 0.513mg 13%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.06mg 10%
Phosphorus 103mg 52mg 7%
Carbs 25.58g 6.28g 6%
Zinc 0.71mg 0.12mg 5%
Vitamin B6 0.123mg 0.077mg 4%
Polyunsaturated fat 0.366g 0.961g 4%
Fiber 1.6g 0.6g 4%
Choline 9.2mg 23.6mg 3%
Calories 123kcal 54kcal 3%
Magnesium 39mg 25mg 3%
Copper 0.106mg 0.128mg 2%
Sodium 4mg 51mg 2%
Selenium 5.8µg 4.8µg 2%
Calcium 3mg 25mg 2%
Vitamin K 0.2µg 3µg 2%
Folate 9µg 18µg 2%
Iron 0.56mg 0.64mg 1%
Potassium 86mg 118mg 1%
Protein 2.74g 3.27g 1%
Fats 0.97g 1.75g 1%
Net carbs 23.98g 5.68g N/A
Sugar 0.24g 3.99g N/A
Vitamin E 0.17mg 0.11mg 0%
Vitamin B2 0.069mg 0.069mg 0%
Vitamin B5 0.38mg 0.373mg 0%
Saturated fat 0.26g 0.205g 0%
Monounsaturated fat 0.369g 0.401g 0%
Tryptophan 0.033mg 0.038mg 0%
Threonine 0.095mg 0.108mg 0%
Isoleucine 0.109mg 0.114mg 0%
Leucine 0.214mg 0.186mg 0%
Lysine 0.099mg 0.131mg 0%
Methionine 0.058mg 0.027mg 0%
Phenylalanine 0.133mg 0.113mg 0%
Valine 0.151mg 0.117mg 0%
Histidine 0.066mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more CarbsCarbs +307.3%
Contains more ProteinProtein +19.3%
Contains more FatsFats +80.4%
Contains more WaterWater +25.3%
Contains more OtherOther +47.7%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -21.2%
Contains more Poly. FatPolyunsaturated fat +162.6%
~equal in Monounsaturated fat ~0.401g

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.