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  6. Soybean meal vs. Wild rice

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

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How are Soybean meal and Wild rice different?

  • Wild rice contains less Copper, Iron, Manganese, Phosphorus, Potassium, Folate, Magnesium, Vitamin B1, Vitamin B5, and Zinc than Soybean meal.
  • Soybean meal covers your daily need of Copper 209% more than Wild rice.
  • Soybean meal has 25 times more Potassium than Wild rice. Soybean meal has 2490mg of Potassium, while Wild rice has 101mg.

Soy meal, defatted, raw and Wild rice, cooked types were used in this article.

Infographic

Soybean meal vs Wild 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.
Soybean meal
Soybean meal
9
:
0
Wild rice
Wild rice
Contains more Calcium +8033.3%
Contains more Iron +2183.3%
Contains more Magnesium +856.3%
Contains more Phosphorus +754.9%
Contains more Potassium +2365.3%
Contains more Zinc +277.6%
Contains more Copper +1552.9%
Contains more Manganese +1247.5%
Contains more Selenium +312.5%
Equal in Sodium - 3
Soybean meal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +8033.3%
Contains more Iron +2183.3%
Contains more Magnesium +856.3%
Contains more Phosphorus +754.9%
Contains more Potassium +2365.3%
Contains more Zinc +277.6%
Contains more Copper +1552.9%
Contains more Manganese +1247.5%
Contains more Selenium +312.5%
Equal in Sodium - 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.
Soybean meal
Soybean meal
7
:
2
Wild rice
Wild rice
Contains more Vitamin A +1233.3%
Contains more Vitamin B1 +1228.8%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +1183.1%
Contains more Vitamin B6 +321.5%
Contains more Folate +1065.4%
Soybean meal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +1233.3%
Contains more Vitamin B1 +1228.8%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +1183.1%
Contains more Vitamin B6 +321.5%
Contains more Folate +1065.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean meal
Soybean meal
4
:
1
Wild rice
Wild rice
Contains more Protein +1133.1%
Contains more Fats +602.9%
Contains more Carbs +68.2%
Contains more Other +1295%
Contains more Water +965.3%
Soybean meal
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +1133.1%
Contains more Fats +602.9%
Contains more Carbs +68.2%
Contains more Other +1295%
Contains more Water +965.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean meal
Soybean meal
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +718%
Contains more Polyunsaturated fat +390.6%
Contains less Saturated Fat -81.7%
Soybean meal
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +718%
Contains more Polyunsaturated fat +390.6%
Contains less Saturated Fat -81.7%

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 Wild rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Wild rice Opinion
Net carbs 35.89g 19.54g Soybean meal
Protein 49.2g 3.99g Soybean meal
Fats 2.39g 0.34g Soybean meal
Carbs 35.89g 21.34g Soybean meal
Calories 337kcal 101kcal Soybean meal
Fructose 0.2g Wild rice
Sugar 0.73g Soybean meal
Fiber 1.8g Wild rice
Calcium 244mg 3mg Soybean meal
Iron 13.7mg 0.6mg Soybean meal
Magnesium 306mg 32mg Soybean meal
Phosphorus 701mg 82mg Soybean meal
Potassium 2490mg 101mg Soybean meal
Sodium 3mg 3mg
Zinc 5.06mg 1.34mg Soybean meal
Copper 2mg 0.121mg Soybean meal
Manganese 3.8mg 0.282mg Soybean meal
Selenium 3.3µg 0.8µg Soybean meal
Vitamin A 40IU 3IU Soybean meal
Vitamin A RAE 2µg 0µg Soybean meal
Vitamin E 0.24mg Wild rice
Vitamin B1 0.691mg 0.052mg Soybean meal
Vitamin B2 0.251mg 0.087mg Soybean meal
Vitamin B3 2.587mg 1.287mg Soybean meal
Vitamin B5 1.976mg 0.154mg Soybean meal
Vitamin B6 0.569mg 0.135mg Soybean meal
Folate 303µg 26µg Soybean meal
Vitamin K 0.5µg Wild rice
Tryptophan 0.653mg 0.049mg Soybean meal
Threonine 1.952mg 0.127mg Soybean meal
Isoleucine 2.18mg 0.167mg Soybean meal
Leucine 3.66mg 0.276mg Soybean meal
Lysine 2.991mg 0.17mg Soybean meal
Methionine 0.606mg 0.119mg Soybean meal
Phenylalanine 2.346mg 0.195mg Soybean meal
Valine 2.243mg 0.232mg Soybean meal
Histidine 1.212mg 0.104mg Soybean meal
Saturated Fat 0.268g 0.049g Wild rice
Monounsaturated Fat 0.409g 0.05g Soybean meal
Polyunsaturated fat 1.045g 0.213g Soybean meal

Which food is preferable for your diet?

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

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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
63%
Soybean meal
10%
Wild rice
Minerals Daily Need Coverage Score
264%
Soybean meal
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.73g)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.