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Rice vs Soybean meal - In-Depth Nutrition Comparison

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The main differences between Rice and Soybean meal

  • Soybean meal is richer than Rice in Copper, Iron, Manganese, Phosphorus, Potassium, Magnesium, Folate, Vitamin B1, Zinc, and Vitamin B6.
  • Daily need coverage for Copper from Soybean meal is 215% higher.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Soy meal, defatted, raw.

Infographic

Rice vs Soybean meal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Contains more Iron +1041.7%
Contains more Calcium +2340%
Contains more Potassium +7014.3%
Contains more Magnesium +2450%
Contains more Copper +2798.6%
Contains more Zinc +932.7%
Contains more Phosphorus +1530.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 514% 74% 220% 219% 667% 138% 301% 1%
Contains less Sodium -66.7%
Contains more Iron +1041.7%
Contains more Calcium +2340%
Contains more Potassium +7014.3%
Contains more Magnesium +2450%
Contains more Copper +2798.6%
Contains more Zinc +932.7%
Contains more Phosphorus +1530.2%

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
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +406.7%
Contains more Vitamin B6 +511.8%
Contains more Folate +422.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 173% 58% 49% 119% 132% 0% 0% 228%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +323.9%
Contains more Vitamin B2 +1830.8%
Contains more Vitamin B3 +75.3%
Contains more Vitamin B5 +406.7%
Contains more Vitamin B6 +511.8%
Contains more Folate +422.4%

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 meal
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Soybean meal Opinion
Calories 130kcal 337kcal Soybean meal
Protein 2.69g 49.2g Soybean meal
Fats 0.28g 2.39g Soybean meal
Vitamin C 0mg 0mg
Net carbs 27.77g 35.89g Soybean meal
Carbs 28.17g 35.89g Soybean meal
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 13.7mg Soybean meal
Calcium 10mg 244mg Soybean meal
Potassium 35mg 2490mg Soybean meal
Magnesium 12mg 306mg Soybean meal
Sugar 0.05g g Soybean meal
Fiber 0.4g g Rice
Copper 0.069mg 2mg Soybean meal
Zinc 0.49mg 5.06mg Soybean meal
Starch g g
Phosphorus 43mg 701mg Soybean meal
Sodium 1mg 3mg Rice
Vitamin A 0IU 40IU Soybean meal
Vitamin E 0.04mg mg Rice
Vitamin D 0µg 0µg
Vitamin B1 0.163mg 0.691mg Soybean meal
Vitamin B2 0.013mg 0.251mg Soybean meal
Vitamin B3 1.476mg 2.587mg Soybean meal
Vitamin B5 0.39mg 1.976mg Soybean meal
Vitamin B6 0.093mg 0.569mg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Folate 58µg 303µg Soybean meal
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.268g Rice
Monounsaturated Fat 0.088g 0.409g Soybean meal
Polyunsaturated fat 0.076g 1.045g Soybean meal
Tryptophan 0.031mg 0.653mg Soybean meal
Threonine 0.096mg 1.952mg Soybean meal
Isoleucine 0.116mg 2.18mg Soybean meal
Leucine 0.222mg 3.66mg Soybean meal
Lysine 0.097mg 2.991mg Soybean meal
Methionine 0.063mg 0.606mg Soybean meal
Phenylalanine 0.144mg 2.346mg Soybean meal
Valine 0.164mg 2.243mg Soybean meal
Histidine 0.063mg 1.212mg Soybean meal
Fructose g g

Which food is preferable for your diet?

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

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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
63
Soybean meal
Mineral Summary Score
14
Rice
266
Soybean meal

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
295%
Soybean meal
Carbohydrates
28%
Rice
36%
Soybean meal
Fats
1%
Rice
11%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $1)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 8)
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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.