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  6. Soybean meal vs. Brown rice

Soybean meal vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between soybean meal and brown rice?

  • Soybean meal has more copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B1, zinc, and vitamin B6 than brown rice.
  • Soybean meal's daily need coverage for copper is 210% higher.
  • Brown rice has 34 times less folate than soybean meal. Soybean meal has 303µg of folate, while brown rice has 9µg.

We used Soy meal, defatted, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +684.6%
Contains more CalciumCalcium +8033.3%
Contains more PotassiumPotassium +2795.3%
Contains more IronIron +2346.4%
Contains more CopperCopper +1786.8%
Contains more ZincZinc +612.7%
Contains more PhosphorusPhosphorus +580.6%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +290.1%
Contains more SeleniumSelenium +75.8%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B5Vitamin B5 +420%
Contains more Vitamin B6Vitamin B6 +362.6%
Contains more FolateFolate +3266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Brown rice DV% diff.
Copper 2mg 0.106mg 210%
Iron 13.7mg 0.56mg 164%
Manganese 3.8mg 0.974mg 123%
Protein 49.2g 2.74g 93%
Phosphorus 701mg 103mg 85%
Folate 303µg 9µg 74%
Potassium 2490mg 86mg 71%
Magnesium 306mg 39mg 64%
Vitamin B1 0.691mg 0.178mg 43%
Zinc 5.06mg 0.71mg 40%
Vitamin B6 0.569mg 0.123mg 34%
Vitamin B5 1.976mg 0.38mg 32%
Calcium 244mg 3mg 24%
Vitamin B2 0.251mg 0.069mg 14%
Calories 337kcal 123kcal 11%
Starch 24.79g 10%
Fiber 1.6g 6%
Polyunsaturated fat 1.045g 0.366g 5%
Selenium 3.3µg 5.8µg 5%
Carbs 35.89g 25.58g 3%
Fats 2.39g 0.97g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 35.89g 23.98g N/A
Sugar 0.24g N/A
Sodium 3mg 4mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B3 2.587mg 2.561mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.268g 0.26g 0%
Monounsaturated fat 0.409g 0.369g 0%
Tryptophan 0.653mg 0.033mg 0%
Threonine 1.952mg 0.095mg 0%
Isoleucine 2.18mg 0.109mg 0%
Leucine 3.66mg 0.214mg 0%
Lysine 2.991mg 0.099mg 0%
Methionine 0.606mg 0.058mg 0%
Phenylalanine 2.346mg 0.133mg 0%
Valine 2.243mg 0.151mg 0%
Histidine 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +1695.6%
Contains more FatsFats +146.4%
Contains more CarbsCarbs +40.3%
Contains more OtherOther +1168.2%
Contains more WaterWater +912.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 more Poly. FatPolyunsaturated fat +185.5%
~equal in Saturated fat ~0.26g
~equal in Monounsaturated fat ~0.369g

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.