Rice vs. Soybean — In-Depth Nutrition Comparison

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The main differences between rice and soybeans

Soybeans are richer than rice in iron, copper, protein, phosphorus, fiber, vitamin B2, magnesium, vitamin K, manganese, and potassium.
Daily need coverage for iron for soybeans is 49% higher.
Soybeans have a lower glycemic index than rice.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Soybeans, mature cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rice

Soybean

Contains more MagnesiumMagnesium	+616.7%
Contains more CalciumCalcium	+920%
Contains more PotassiumPotassium	+1371.4%
Contains more IronIron	+328.3%
Contains more CopperCopper	+489.9%
Contains more ZincZinc	+134.7%
Contains more PhosphorusPhosphorus	+469.8%
Contains more ManganeseManganese	+74.6%

~equal in Sodium ~1mg

~equal in Selenium ~7.3µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rice

Soybean

Contains more Vitamin B3Vitamin B3	+269.9%
Contains more Vitamin B5Vitamin B5	+117.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+775%
Contains more Vitamin B2Vitamin B2	+2092.3%
Contains more Vitamin B6Vitamin B6	+151.6%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.155mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~54µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.2mg	5.14mg	49%
Copper	0.069mg	0.407mg	38%
Polyunsaturated fat	0.076g	5.064g	33%
Protein	2.69g	18.21g	31%
Phosphorus	43mg	245mg	29%
Fiber	0.4g	6g	22%
Vitamin B2	0.013mg	0.285mg	21%
Magnesium	12mg	86mg	18%
Vitamin K	0µg	19.2µg	16%
Manganese	0.472mg	0.824mg	15%
Potassium	35mg	515mg	14%
Fats	0.28g	8.97g	13%
Vitamin B6	0.093mg	0.234mg	11%
Calcium	10mg	102mg	9%
Choline	2.1mg	47.5mg	8%
Carbs	28.17g	8.36g	7%
Vitamin B3	1.476mg	0.399mg	7%
Zinc	0.49mg	1.15mg	6%
Saturated fat	0.077g	1.297g	6%
Monounsaturated fat	0.088g	1.981g	5%
Vitamin B5	0.39mg	0.179mg	4%
Calories	130kcal	172kcal	2%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.04mg	0.35mg	2%
Vitamin B1	0.163mg	0.155mg	1%
Folate	58µg	54µg	1%
Protein per 100 calories	2.1g	11g	N/A
Calories per 10 g protein	483kcal	94kcal	N/A
Weight per 100 calories	77g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	5.4	N/A
Net carbs	27.77g	2.36g	N/A
Sugar	0.05g	3g	N/A
Sodium	1mg	1mg	0%
Selenium	7.5µg	7.3µg	0%
Tryptophan	0.031mg	0.242mg	0%
Threonine	0.096mg	0.723mg	0%
Isoleucine	0.116mg	0.807mg	0%
Leucine	0.222mg	1.355mg	0%
Lysine	0.097mg	1.108mg	0%
Methionine	0.063mg	0.224mg	0%
Phenylalanine	0.144mg	0.869mg	0%
Valine	0.164mg	0.831mg	0%
Histidine	0.063mg	0.449mg	0%