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  6. Soybean meal vs. Wild rice raw

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

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What are the differences between soybean meal and wild rice raw?

  • Soybean meal is higher in copper, iron, manganese, potassium, folate, vitamin B1, phosphorus, magnesium, and calcium; however, wild rice raw is richer in vitamin B3.
  • Soybean meal's daily need coverage for copper is 164% more.
  • Wild rice raw contains 12 times less calcium than soybean meal. Soybean meal contains 244mg of calcium, while wild rice raw contains 21mg.
  • Wild rice raw has a lower glycemic index (57) than soybean meal (68).

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

Infographic

Soybean meal vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +72.9%
Contains more CalciumCalcium +1061.9%
Contains more PotassiumPotassium +483.1%
Contains more IronIron +599%
Contains more CopperCopper +281.7%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +185.9%
Contains more SeleniumSelenium +17.9%
Contains more ZincZinc +17.8%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +500.9%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more FolateFolate +218.9%
Contains more Vitamin B3Vitamin B3 +160.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Wild rice raw DV% diff.
Copper 2mg 0.524mg 164%
Iron 13.7mg 1.96mg 147%
Manganese 3.8mg 1.329mg 107%
Protein 49.2g 14.73g 69%
Potassium 2490mg 427mg 61%
Folate 303µg 95µg 52%
Vitamin B1 0.691mg 0.115mg 48%
Phosphorus 701mg 433mg 38%
Magnesium 306mg 177mg 31%
Vitamin B3 2.587mg 6.733mg 26%
Fiber 6.2g 25%
Calcium 244mg 21mg 22%
Vitamin B5 1.976mg 1.074mg 18%
Vitamin B6 0.569mg 0.391mg 14%
Carbs 35.89g 74.9g 13%
Zinc 5.06mg 5.96mg 8%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 1.045g 0.676g 2%
Fats 2.39g 1.08g 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.409g 0.159g 1%
Saturated fat 0.268g 0.156g 1%
Calories 337kcal 357kcal 1%
Vitamin B2 0.251mg 0.262mg 1%
Selenium 3.3µg 2.8µg 1%
Net carbs 35.89g 68.7g N/A
Sugar 2.5g N/A
Sodium 3mg 7mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.653mg 0.179mg 0%
Threonine 1.952mg 0.469mg 0%
Isoleucine 2.18mg 0.618mg 0%
Leucine 3.66mg 1.018mg 0%
Lysine 2.991mg 0.629mg 0%
Methionine 0.606mg 0.438mg 0%
Phenylalanine 2.346mg 0.721mg 0%
Valine 2.243mg 0.858mg 0%
Histidine 1.212mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +234%
Contains more FatsFats +121.3%
Contains more OtherOther +264.7%
Contains more CarbsCarbs +108.7%
Contains more WaterWater +11.8%

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +157.2%
Contains more Poly. FatPolyunsaturated fat +54.6%
Contains less Sat. FatSaturated fat -41.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.