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Soy yogurt vs. Rice — In-Depth Nutrition Comparison

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What are the differences between soy yogurt and rice?

  • Soy yogurt is richer than rice in vitamin C, calcium, and vitamin D.
  • Soy yogurt's daily need coverage for vitamin C is 15% more.
  • The amount of sugar in rice is lower.

We used SILK Plain soy yogurt and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Soy yogurt vs 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Rice
Rice
9
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%
Contains more CalciumCalcium +1220%
Contains less SodiumSodium -92.3%

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.
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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Rice
Rice
8
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Rice DV% diff.
Manganese 0.472mg 21%
Folate 58µg 15%
Vitamin C 13.2mg 0mg 15%
Iron 1.2mg 15%
Selenium 7.5µg 14%
Vitamin B1 0.163mg 14%
Calcium 132mg 10mg 12%
Vitamin B3 1.476mg 9%
Vitamin B5 0.39mg 8%
Copper 0.069mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin B6 0.093mg 7%
Vitamin D 53IU 0IU 7%
Carbs 9.69g 28.17g 6%
Phosphorus 43mg 6%
Zinc 0.49mg 4%
Calories 66kcal 130kcal 3%
Magnesium 12mg 3%
Fats 1.76g 0.28g 2%
Saturated fat 0.22g 0.077g 1%
Sodium 13mg 1mg 1%
Vitamin B2 0.013mg 1%
Potassium 35mg 1%
Polyunsaturated fat 0.076g 1%
Protein 2.64g 2.69g 0%
Net carbs 9.29g 27.77g N/A
Sugar 5.29g 0.05g N/A
Fiber 0.4g 0.4g 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +528.6%
Contains more WaterWater +23.7%
Contains more OtherOther +195.2%
Contains more CarbsCarbs +190.7%
~equal in Protein ~2.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Rice
Rice
3
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -65%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.