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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 for 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.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of wild rice is 57.

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.
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +856.3%
Contains more CalciumCalcium +8033.3%
Contains more PotassiumPotassium +2365.3%
Contains more IronIron +2183.3%
Contains more CopperCopper +1552.9%
Contains more ZincZinc +277.6%
Contains more PhosphorusPhosphorus +754.9%
Contains more ManganeseManganese +1247.5%
Contains more SeleniumSelenium +312.5%
~equal in Sodium ~3mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1228.8%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +101%
Contains more Vitamin B5Vitamin B5 +1183.1%
Contains more Vitamin B6Vitamin B6 +321.5%
Contains more FolateFolate +1065.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Wild rice DV% diff.
Copper 2mg 0.121mg 209%
Iron 13.7mg 0.6mg 164%
Manganese 3.8mg 0.282mg 153%
Protein 49.2g 3.99g 90%
Phosphorus 701mg 82mg 88%
Potassium 2490mg 101mg 70%
Folate 303µg 26µg 69%
Magnesium 306mg 32mg 65%
Vitamin B1 0.691mg 0.052mg 53%
Vitamin B5 1.976mg 0.154mg 36%
Zinc 5.06mg 1.34mg 34%
Vitamin B6 0.569mg 0.135mg 33%
Calcium 244mg 3mg 24%
Vitamin B2 0.251mg 0.087mg 13%
Calories 337kcal 101kcal 12%
Vitamin B3 2.587mg 1.287mg 8%
Fiber 1.8g 7%
Polyunsaturated fat 1.045g 0.213g 6%
Selenium 3.3µg 0.8µg 5%
Carbs 35.89g 21.34g 5%
Fats 2.39g 0.34g 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Saturated fat 0.268g 0.049g 1%
Monounsaturated fat 0.409g 0.05g 1%
Net carbs 35.89g 19.54g N/A
Sugar 0.73g N/A
Sodium 3mg 3mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.653mg 0.049mg 0%
Threonine 1.952mg 0.127mg 0%
Isoleucine 2.18mg 0.167mg 0%
Leucine 3.66mg 0.276mg 0%
Lysine 2.991mg 0.17mg 0%
Methionine 0.606mg 0.119mg 0%
Phenylalanine 2.346mg 0.195mg 0%
Valine 2.243mg 0.232mg 0%
Histidine 1.212mg 0.104mg 0%
Fructose 0.2g 0%

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
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 ProteinProtein +1133.1%
Contains more FatsFats +602.9%
Contains more CarbsCarbs +68.2%
Contains more OtherOther +1295%
Contains more WaterWater +965.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +718%
Contains more Poly. FatPolyunsaturated fat +390.6%
Contains less Sat. FatSaturated fat -81.7%

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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. 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.