Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean meal
  5. Compare
  6. Soybean meal vs. Brown rice

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

Compare

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% 2.4% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Brown rice
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Brown rice Opinion
Calories 337kcal 123kcal Soybean meal
Protein 49.2g 2.74g Soybean meal
Fats 2.39g 0.97g Soybean meal
Net carbs 35.89g 23.98g Soybean meal
Carbs 35.89g 25.58g Soybean meal
Magnesium 306mg 39mg Soybean meal
Calcium 244mg 3mg Soybean meal
Potassium 2490mg 86mg Soybean meal
Iron 13.7mg 0.56mg Soybean meal
Sugar 0.24g Soybean meal
Fiber 1.6g Brown rice
Copper 2mg 0.106mg Soybean meal
Zinc 5.06mg 0.71mg Soybean meal
Starch 24.79g Brown rice
Phosphorus 701mg 103mg Soybean meal
Sodium 3mg 4mg Soybean meal
Vitamin A 40IU 0IU Soybean meal
Vitamin A 2µg 0µg Soybean meal
Vitamin E 0.17mg Brown rice
Manganese 3.8mg 0.974mg Soybean meal
Selenium 3.3µg 5.8µg Brown rice
Vitamin B1 0.691mg 0.178mg Soybean meal
Vitamin B2 0.251mg 0.069mg Soybean meal
Vitamin B3 2.587mg 2.561mg Soybean meal
Vitamin B5 1.976mg 0.38mg Soybean meal
Vitamin B6 0.569mg 0.123mg Soybean meal
Vitamin K 0.2µg Brown rice
Folate 303µg 9µg Soybean meal
Choline 9.2mg Brown rice
Saturated Fat 0.268g 0.26g Brown rice
Monounsaturated Fat 0.409g 0.369g Soybean meal
Polyunsaturated fat 1.045g 0.366g Soybean meal
Tryptophan 0.653mg 0.033mg Soybean meal
Threonine 1.952mg 0.095mg Soybean meal
Isoleucine 2.18mg 0.109mg Soybean meal
Leucine 3.66mg 0.214mg Soybean meal
Lysine 2.991mg 0.099mg Soybean meal
Methionine 0.606mg 0.058mg Soybean meal
Phenylalanine 2.346mg 0.133mg Soybean meal
Valine 2.243mg 0.151mg Soybean meal
Histidine 1.212mg 0.066mg Soybean meal
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Soybean meal
Soybean meal vs Soy sauce
Soy sauce
Soybean meal
Soybean meal vs Soy milk
Soy milk
Soybean meal
Soybean meal 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
58%
Soybean meal
13%
Brown rice
Minerals Daily Need Coverage Score
264%
Soybean meal
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 1mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.