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  6. Soy yogurt vs. Brown rice

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

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How are soy yogurt and brown rice different?

  • Soy yogurt is higher in vitamin C, calcium, and vitamin D*; however, brown rice is richer in carbs.
  • Daily need coverage for vitamin C for soy yogurt is 15% higher.
  • Brown rice has less sugar.

SILK Plain soy yogurt and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Soy yogurt vs Brown rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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 CalciumCalcium +4300%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 44% 20% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy yogurt Brown rice DV% diff.
Manganese 0.974mg 42%
Vitamin B3 2.561mg 16%
Vitamin C 13.2mg 0mg 15%
Phosphorus 103mg 15%
Vitamin B1 0.178mg 15%
Calcium 132mg 3mg 13%
Copper 0.106mg 12%
Selenium 5.8µg 11%
Starch 24.79g 10%
Magnesium 39mg 9%
Vitamin B6 0.123mg 9%
Vitamin B5 0.38mg 8%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Iron 0.56mg 7%
Zinc 0.71mg 6%
Carbs 9.69g 25.58g 5%
Fiber 0.4g 1.6g 5%
Vitamin B2 0.069mg 5%
Calories 66kcal 123kcal 3%
Potassium 86mg 3%
Folate 9µg 2%
Choline 9.2mg 2%
Polyunsaturated fat 0.366g 2%
Omega-6 (Linoleic acid) 0.355g 2%
Fats 1.76g 0.97g 1%
Vitamin E 0.17mg 1%
Monounsaturated fat 0.369g 1%
Omega-3 (ALA) 0.011g 1%
Protein 2.64g 2.74g 0%
Protein per 100 calories 4g 2.2g N/A
Calories per 10 g protein 250kcal 449kcal N/A
Weight per 100 calories 152g 81g N/A
Net carbs 9.29g 23.98g N/A
Sugar 5.29g 0.24g N/A
Sodium 13mg 4mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.22g 0.26g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 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
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 FatsFats +81.4%
Contains more WaterWater +20.5%
Contains more CarbsCarbs +164%
~equal in Protein ~2.74g

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
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 -15.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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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. 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.