Rice vs. Soybean — In-Depth Nutrition Comparison
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The main differences between Rice and Soybean
- Soybean is richer than Rice in Iron, Copper, Phosphorus, Fiber, Vitamin B2, Magnesium, Vitamin K, Manganese, Potassium, and Vitamin B6.
- Daily need coverage for Iron from Soybean is 49% higher.
Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Soybeans, mature cooked, boiled, without salt.
Infographic
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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.
| 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% |
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.
| Contains more Vitamin B3Vitamin B3 | +269.9% |
| Contains more Vitamin B5Vitamin B5 | +117.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 | +∞% |
| Contains more CholineCholine | +2161.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +237% |
| Contains more ProteinProtein | +577% |
| Contains more FatsFats | +3103.6% |
| Contains more OtherOther | +354.8% |
~equal in
Water
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -94.1% |
| Contains more Mono. FatMonounsaturated Fat | +2151.1% |
| Contains more Poly. FatPolyunsaturated fat | +6563.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 172kcal |
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| Protein | 2.69g | 18.21g |
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| Fats | 0.28g | 8.97g |
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| Vitamin C | 0mg | 1.7mg |
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| Net carbs | 27.77g | 2.36g |
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| Carbs | 28.17g | 8.36g |
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| Magnesium | 12mg | 86mg |
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| Calcium | 10mg | 102mg |
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| Potassium | 35mg | 515mg |
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| Iron | 1.2mg | 5.14mg |
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| Sugar | 0.05g | 3g |
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| Fiber | 0.4g | 6g |
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| Copper | 0.069mg | 0.407mg |
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| Zinc | 0.49mg | 1.15mg |
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| Phosphorus | 43mg | 245mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0.04mg | 0.35mg |
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| Manganese | 0.472mg | 0.824mg |
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| Selenium | 7.5µg | 7.3µg |
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| Vitamin B1 | 0.163mg | 0.155mg |
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| Vitamin B2 | 0.013mg | 0.285mg |
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| Vitamin B3 | 1.476mg | 0.399mg |
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| Vitamin B5 | 0.39mg | 0.179mg |
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| Vitamin B6 | 0.093mg | 0.234mg |
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| Vitamin K | 0µg | 19.2µg |
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| Folate | 58µg | 54µg |
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| Choline | 2.1mg | 47.5mg |
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| Saturated Fat | 0.077g | 1.297g |
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| Monounsaturated Fat | 0.088g | 1.981g |
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| Polyunsaturated fat | 0.076g | 5.064g |
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| Tryptophan | 0.031mg | 0.242mg |
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| Threonine | 0.096mg | 0.723mg |
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| Isoleucine | 0.116mg | 0.807mg |
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| Leucine | 0.222mg | 1.355mg |
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| Lysine | 0.097mg | 1.108mg |
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| Methionine | 0.063mg | 0.224mg |
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| Phenylalanine | 0.144mg | 0.869mg |
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| Valine | 0.164mg | 0.831mg |
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| Histidine | 0.063mg | 0.449mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
23%
Minerals Daily Need Coverage Score
22%
75%
Comparison summary
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 1.22g)
Which food is cheaper?
Rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.