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  6. Rice vs. Soybean raw

Rice vs. Soybean raw — In-Depth Nutrition Comparison

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Summary of differences between rice and soybean raw

  • Rice has less iron, copper, phosphorus, manganese, folate, vitamin B2, magnesium, vitamin B1, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 181% more than rice.
  • The glycemic index of rice is higher.

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 raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +5034.3%
Contains more IronIron +1208.3%
Contains more CopperCopper +2302.9%
Contains more ZincZinc +898%
Contains more PhosphorusPhosphorus +1537.2%
Contains more ManganeseManganese +433.3%
Contains more SeleniumSelenium +137.3%

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.
Rice
Rice
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2025%
Contains more Vitamin B1Vitamin B1 +436.2%
Contains more Vitamin B2Vitamin B2 +6592.3%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +546.6%
Contains more CholineCholine +5419%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Soybean raw DV% diff.
Iron 1.2mg 15.7mg 181%
Copper 0.069mg 1.658mg 177%
Phosphorus 43mg 704mg 94%
Manganese 0.472mg 2.517mg 89%
Folate 58µg 375µg 79%
Polyunsaturated fat 0.076g 11.255g 75%
Protein 2.69g 36.49g 68%
Vitamin B2 0.013mg 0.87mg 66%
Magnesium 12mg 280mg 64%
Vitamin B1 0.163mg 0.874mg 59%
Potassium 35mg 1797mg 52%
Zinc 0.49mg 4.89mg 40%
Vitamin K 0µg 47µg 39%
Fiber 0.4g 9.3g 36%
Fats 0.28g 19.94g 30%
Calcium 10mg 277mg 27%
Vitamin B6 0.093mg 0.377mg 22%
Choline 2.1mg 115.9mg 21%
Selenium 7.5µg 17.8µg 19%
Calories 130kcal 446kcal 16%
Saturated fat 0.077g 2.884g 13%
Monounsaturated fat 0.088g 4.404g 11%
Vitamin B5 0.39mg 0.793mg 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.04mg 0.85mg 5%
Carbs 28.17g 30.16g 1%
Vitamin B3 1.476mg 1.623mg 1%
Net carbs 27.77g 20.86g N/A
Sugar 0.05g 7.33g N/A
Sodium 1mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.031mg 0.591mg 0%
Threonine 0.096mg 1.766mg 0%
Isoleucine 0.116mg 1.971mg 0%
Leucine 0.222mg 3.309mg 0%
Lysine 0.097mg 2.706mg 0%
Methionine 0.063mg 0.547mg 0%
Phenylalanine 0.144mg 2.122mg 0%
Valine 0.164mg 2.029mg 0%
Histidine 0.063mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +701.4%
Contains more ProteinProtein +1256.5%
Contains more FatsFats +7021.4%
Contains more OtherOther +1059.5%
~equal in Carbs ~30.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +4904.5%
Contains more Poly. FatPolyunsaturated fat +14709.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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