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 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
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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
-50%
Contains
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Calcium
+2670%
Contains
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Iron
+1208.3%
Contains
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Magnesium
+2233.3%
Contains
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Phosphorus
+1537.2%
Contains
more
Potassium
+5034.3%
Contains
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Zinc
+898%
Contains
more
Copper
+2302.9%
Contains
less
Sodium
-50%
Contains
more
Calcium
+2670%
Contains
more
Iron
+1208.3%
Contains
more
Magnesium
+2233.3%
Contains
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Phosphorus
+1537.2%
Contains
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Potassium
+5034.3%
Contains
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Zinc
+898%
Contains
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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
:
Contains
more
Vitamin A
+∞%
Contains
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Vitamin E
+2025%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+436.2%
Contains
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Vitamin B2
+6592.3%
Contains
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Vitamin B5
+103.3%
Contains
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Vitamin B6
+305.4%
Contains
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Folate
+546.6%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 1.623
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2025%
Contains
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Vitamin C
+∞%
Contains
more
Vitamin B1
+436.2%
Contains
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Vitamin B2
+6592.3%
Contains
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Vitamin B5
+103.3%
Contains
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Vitamin B6
+305.4%
Contains
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Folate
+546.6%
Contains
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Vitamin K
+∞%
Equal in Vitamin B3 - 1.623
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+701.4%
Contains
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Protein
+1256.5%
Contains
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Fats
+7021.4%
Contains
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Other
+1059.5%
Equal in Carbs - 30.16
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains
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Water
+701.4%
Contains
more
Protein
+1256.5%
Contains
more
Fats
+7021.4%
Contains
more
Other
+1059.5%
Equal in Carbs - 30.16
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-97.3%
Contains
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Monounsaturated Fat
+4904.5%
Contains
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Polyunsaturated fat
+14709.2%
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Contains
less
Saturated Fat
-97.3%
Contains
more
Monounsaturated Fat
+4904.5%
Contains
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Polyunsaturated fat
+14709.2%
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.
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| Rich in minerals |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 27.77g | 20.86g |
|
| Protein | 2.69g | 36.49g |
|
| Fats | 0.28g | 19.94g |
|
| Carbs | 28.17g | 30.16g |
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| Calories | 130kcal | 446kcal |
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| Sugar | 0.05g | 7.33g |
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| Fiber | 0.4g | 9.3g |
|
| Calcium | 10mg | 277mg |
|
| Iron | 1.2mg | 15.7mg |
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| Magnesium | 12mg | 280mg |
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| Phosphorus | 43mg | 704mg |
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| Potassium | 35mg | 1797mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 0.49mg | 4.89mg |
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| Copper | 0.069mg | 1.658mg |
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| Vitamin A | 0IU | 22IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.04mg | 0.85mg |
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| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 0.163mg | 0.874mg |
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| Vitamin B2 | 0.013mg | 0.87mg |
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| Vitamin B3 | 1.476mg | 1.623mg |
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| Vitamin B5 | 0.39mg | 0.793mg |
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| Vitamin B6 | 0.093mg | 0.377mg |
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| Folate | 58µg | 375µg |
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| Vitamin K | 0µg | 47µg |
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| Tryptophan | 0.031mg | 0.591mg |
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| Threonine | 0.096mg | 1.766mg |
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| Isoleucine | 0.116mg | 1.971mg |
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| Leucine | 0.222mg | 3.309mg |
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| Lysine | 0.097mg | 2.706mg |
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| Methionine | 0.063mg | 0.547mg |
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| Phenylalanine | 0.144mg | 2.122mg |
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| Valine | 0.164mg | 2.029mg |
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| Histidine | 0.063mg | 1.097mg |
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| Saturated Fat | 0.077g | 2.884g |
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| Monounsaturated Fat | 0.088g | 4.404g |
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| Polyunsaturated fat | 0.076g | 11.255g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
85%
Minerals Daily Need Coverage Score
14%
252%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 2.807g)
Which food is cheaper?
Rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)