Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Brown rice

Soy sauce vs. Brown rice — In-Depth Nutrition Comparison

Compare

Significant differences between soy sauce and brown rice

  • Soy sauce has more iron, potassium, phosphorus, magnesium, and vitamin B2; however, brown rice is richer in vitamin B1, selenium, and copper.
  • Soy sauce covers your daily sodium needs 239% more than brown rice.
  • Brown rice has 5 times less potassium than soy sauce. Soy sauce has 435mg of potassium, while brown rice has 86mg.
  • Brown rice contains less sodium.
  • Brown rice has a higher glycemic index. The glycemic index of brown rice is 66, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Rice, brown, long-grain, cooked.

Infographic

Soy sauce vs Brown rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +89.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +405.8%
Contains more IronIron +158.9%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +61.2%
Contains more CopperCopper +146.5%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +1060%
~equal in Manganese ~0.974mg

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.
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% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B2Vitamin B2 +139.1%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more FolateFolate +55.6%
Contains more CholineCholine +98.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.4%
Contains more Vitamin B3Vitamin B3 +16.6%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Brown rice DV% diff.
Sodium 5493mg 4mg 239%
Vitamin B1 0.033mg 0.178mg 12%
Protein 8.14g 2.74g 11%
Iron 1.45mg 0.56mg 11%
Starch 24.79g 10%
Selenium 0.5µg 5.8µg 10%
Potassium 435mg 86mg 10%
Phosphorus 166mg 103mg 9%
Magnesium 74mg 39mg 8%
Vitamin B2 0.165mg 0.069mg 7%
Carbs 4.93g 25.58g 7%
Copper 0.043mg 0.106mg 7%
Calories 53kcal 123kcal 4%
Fiber 0.8g 1.6g 3%
Calcium 33mg 3mg 3%
Manganese 1.018mg 0.974mg 2%
Choline 18.3mg 9.2mg 2%
Vitamin B3 2.196mg 2.561mg 2%
Vitamin B5 0.297mg 0.38mg 2%
Vitamin B6 0.148mg 0.123mg 2%
Zinc 0.87mg 0.71mg 1%
Folate 14µg 9µg 1%
Polyunsaturated fat 0.263g 0.366g 1%
Monounsaturated fat 0.088g 0.369g 1%
Saturated fat 0.073g 0.26g 1%
Fats 0.57g 0.97g 1%
Vitamin E 0mg 0.17mg 1%
Net carbs 4.13g 23.98g N/A
Sugar 0.4g 0.24g N/A
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.096mg 0.033mg 0%
Threonine 0.271mg 0.095mg 0%
Isoleucine 0.318mg 0.109mg 0%
Leucine 0.537mg 0.214mg 0%
Lysine 0.381mg 0.099mg 0%
Methionine 0.097mg 0.058mg 0%
Phenylalanine 0.353mg 0.133mg 0%
Valine 0.332mg 0.151mg 0%
Histidine 0.174mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +197.1%
Contains more OtherOther +3356.8%
Contains more FatsFats +70.2%
Contains more CarbsCarbs +418.9%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +319.3%
Contains more Poly. FatPolyunsaturated fat +39.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +140%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Brown rice
Brown rice vs Rice
Rice
Brown rice
Brown rice vs Wheat
Wheat
Brown rice
Brown rice vs Arborio rice
Arborio rice

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.