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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.

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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
Rice
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%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
16%
Rice
295%
Soybean meal
Carbohydrates
28%
Rice
36%
Soybean meal
Fats
1%
Rice
11%
Soybean meal

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Soybean meal
Soybean meal contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Soybean meal Opinion
Calories 130 337 Soybean meal
Protein 2.69 49.2 Soybean meal
Fats 0.28 2.39 Soybean meal
Vitamin C 0 0
Carbs 28.17 35.89 Soybean meal
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 13.7 Soybean meal
Calcium 10 244 Soybean meal
Potassium 35 2490 Soybean meal
Magnesium 12 306 Soybean meal
Sugars 0.05 Soybean meal
Fiber 0.4 Rice
Copper 0.069 2 Soybean meal
Zinc 0.49 5.06 Soybean meal
Starch
Phosphorus 43 701 Soybean meal
Sodium 1 3 Rice
Vitamin A 0 40 Soybean meal
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.691 Soybean meal
Vitamin B2 0.013 0.251 Soybean meal
Vitamin B3 1.476 2.587 Soybean meal
Vitamin B5 0.39 1.976 Soybean meal
Vitamin B6 0.093 0.569 Soybean meal
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 303 Soybean meal
Trans Fat 0 Rice
Saturated Fat 0.077 0.268 Rice
Monounsaturated Fat 0.088 0.409 Soybean meal
Polyunsaturated fat 0.076 1.045 Soybean meal
Tryptophan 0.031 0.653 Soybean meal
Threonine 0.096 1.952 Soybean meal
Isoleucine 0.116 2.18 Soybean meal
Leucine 0.222 3.66 Soybean meal
Lysine 0.097 2.991 Soybean meal
Methionine 0.063 0.606 Soybean meal
Phenylalanine 0.144 2.346 Soybean meal
Valine 0.164 2.243 Soybean meal
Histidine 0.063 1.212 Soybean meal
Fructose

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 of 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.