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Rice vs. Soy sauce — In-Depth Nutrition Comparison

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How are rice and soy sauce different?

  • Rice is richer in selenium, folate, and vitamin B1, while soy sauce is higher in manganese, phosphorus, magnesium, potassium, and vitamin B2.
  • Soy sauce covers your daily need for sodium, 239% more than rice.
  • Rice contains 15 times more selenium than soy sauce. Rice contains 7.5µg of selenium, while soy sauce contains 0.5µg.
  • Rice is lower in sodium.
  • Rice has a higher glycemic index (60) than soy sauce (15).

Rice, white, long-grain, regular, enriched, cooked and Soy sauce made from soy and wheat (shoyu) types were used in this article.

Infographic

Rice vs Soy sauce 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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +1142.9%
Contains more IronIron +20.8%
Contains more ZincZinc +77.6%
Contains more PhosphorusPhosphorus +286%
Contains more ManganeseManganese +115.7%

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.
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.9%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more FolateFolate +314.3%
Contains more Vitamin B2Vitamin B2 +1169.2%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more CholineCholine +771.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Soy sauce DV% diff.
Sodium 1mg 5493mg 239%
Manganese 0.472mg 1.018mg 24%
Phosphorus 43mg 166mg 18%
Magnesium 12mg 74mg 15%
Selenium 7.5µg 0.5µg 13%
Potassium 35mg 435mg 12%
Vitamin B2 0.013mg 0.165mg 12%
Vitamin B1 0.163mg 0.033mg 11%
Folate 58µg 14µg 11%
Protein 2.69g 8.14g 11%
Carbs 28.17g 4.93g 8%
Vitamin B3 1.476mg 2.196mg 5%
Vitamin B6 0.093mg 0.148mg 4%
Calories 130kcal 53kcal 4%
Zinc 0.49mg 0.87mg 3%
Copper 0.069mg 0.043mg 3%
Iron 1.2mg 1.45mg 3%
Choline 2.1mg 18.3mg 3%
Fiber 0.4g 0.8g 2%
Calcium 10mg 33mg 2%
Vitamin B5 0.39mg 0.297mg 2%
Polyunsaturated fat 0.076g 0.263g 1%
Fats 0.28g 0.57g 0%
Net carbs 27.77g 4.13g N/A
Sugar 0.05g 0.4g N/A
Vitamin E 0.04mg 0mg 0%
Saturated fat 0.077g 0.073g 0%
Monounsaturated fat 0.088g 0.088g 0%
Tryptophan 0.031mg 0.096mg 0%
Threonine 0.096mg 0.271mg 0%
Isoleucine 0.116mg 0.318mg 0%
Leucine 0.222mg 0.537mg 0%
Lysine 0.097mg 0.381mg 0%
Methionine 0.063mg 0.097mg 0%
Phenylalanine 0.144mg 0.353mg 0%
Valine 0.164mg 0.332mg 0%
Histidine 0.063mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more CarbsCarbs +471.4%
Contains more ProteinProtein +202.6%
Contains more FatsFats +103.6%
Contains more OtherOther +3521.4%
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
0
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Poly. FatPolyunsaturated fat +246.1%
~equal in Saturated fat ~0.073g
~equal in Monounsaturated fat ~0.088g

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.