Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rice vs Soybean - In-Depth Nutrition Comparison

Compare

Summary of differences between Rice and Soybean

  • Rice has less Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B2, Magnesium, Vitamin B1, Potassium, and Zinc than Soybean.
  • Soybean covers your daily need of Iron 181% more than Rice.

These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Soybeans, mature seeds, raw.

Infographic

Rice vs Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
Contains less Sodium -50%
Contains more Calcium +2670%
Contains more Iron +1208.3%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1537.2%
Contains more Potassium +5034.3%
Contains more Zinc +898%
Contains more Copper +2302.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains less Sodium -50%
Contains more Calcium +2670%
Contains more Iron +1208.3%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1537.2%
Contains more Potassium +5034.3%
Contains more Zinc +898%
Contains more Copper +2302.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
0
:
10
Soybean
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +436.2%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Folate +546.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.623
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +436.2%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Folate +546.6%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 1.623

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Soybean
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Soybean Opinion
Net carbs 27.77g 20.86g Rice
Protein 2.69g 36.49g Soybean
Fats 0.28g 19.94g Soybean
Carbs 28.17g 30.16g Soybean
Calories 130kcal 446kcal Soybean
Starch g g
Fructose g g
Sugar 0.05g 7.33g Rice
Fiber 0.4g 9.3g Soybean
Calcium 10mg 277mg Soybean
Iron 1.2mg 15.7mg Soybean
Magnesium 12mg 280mg Soybean
Phosphorus 43mg 704mg Soybean
Potassium 35mg 1797mg Soybean
Sodium 1mg 2mg Rice
Zinc 0.49mg 4.89mg Soybean
Copper 0.069mg 1.658mg Soybean
Vitamin A 0IU 22IU Soybean
Vitamin E 0.04mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6mg Soybean
Vitamin B1 0.163mg 0.874mg Soybean
Vitamin B2 0.013mg 0.87mg Soybean
Vitamin B3 1.476mg 1.623mg Soybean
Vitamin B5 0.39mg 0.793mg Soybean
Vitamin B6 0.093mg 0.377mg Soybean
Folate 58µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Tryptophan 0.031mg 0.591mg Soybean
Threonine 0.096mg 1.766mg Soybean
Isoleucine 0.116mg 1.971mg Soybean
Leucine 0.222mg 3.309mg Soybean
Lysine 0.097mg 2.706mg Soybean
Methionine 0.063mg 0.547mg Soybean
Phenylalanine 0.144mg 2.122mg Soybean
Valine 0.164mg 2.029mg Soybean
Histidine 0.063mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 2.884g Rice
Monounsaturated Fat 0.088g 4.404g Soybean
Polyunsaturated fat 0.076g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
85
Soybean
Mineral Summary Score
14
Rice
252
Soybean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
219%
Soybean
Carbohydrates
28%
Rice
30%
Soybean
Fats
1%
Rice
92%
Soybean

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.807g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Soybean - 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.