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

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How are soy yogurt and brown rice different?

  • Soy yogurt has more vitamin C, calcium, and vitamin D than brown rice.
  • 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

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%
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 less SodiumSodium -69.2%

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%
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
~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 B1 0.178mg 15%
Vitamin C 13.2mg 0mg 15%
Phosphorus 103mg 15%
Calcium 132mg 3mg 13%
Copper 0.106mg 12%
Selenium 5.8µg 11%
Starch 24.79g 10%
Vitamin B6 0.123mg 9%
Magnesium 39mg 9%
Vitamin B5 0.38mg 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Iron 0.56mg 7%
Zinc 0.71mg 6%
Vitamin B2 0.069mg 5%
Fiber 0.4g 1.6g 5%
Carbs 9.69g 25.58g 5%
Calories 66kcal 123kcal 3%
Potassium 86mg 3%
Polyunsaturated fat 0.366g 2%
Folate 9µg 2%
Choline 9.2mg 2%
Monounsaturated fat 0.369g 1%
Vitamin E 0.17mg 1%
Fats 1.76g 0.97g 1%
Protein 2.64g 2.74g 0%
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%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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 OtherOther +181.8%
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%

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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.