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Soybean raw vs. Arborio rice — In-Depth Nutrition Comparison

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Differences between soybean raw and arborio rice

  • Arborio rice contains less iron, copper, phosphorus, manganese, folate, vitamin B2, magnesium, vitamin B1, potassium, and zinc than soybean raw.
  • Soybean raw's daily need coverage for iron is 178% higher.
  • Arborio rice contains 69 times less potassium than soybean raw. Soybean raw contains 1797mg of potassium, while arborio rice contains 26mg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of arborio rice is 69.

The food types used in this comparison are Soybeans, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Soybean raw vs Arborio 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +3400%
Contains more CalciumCalcium +27600%
Contains more PotassiumPotassium +6811.5%
Contains more IronIron +975.3%
Contains more CopperCopper +2202.8%
Contains more ZincZinc +1122.5%
Contains more PhosphorusPhosphorus +2033.3%
Contains more ManganeseManganese +605%
Contains more SeleniumSelenium +137.3%
Contains less SodiumSodium -100%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +432.9%
Contains more Vitamin B2Vitamin B2 +5337.5%
Contains more Vitamin B5Vitamin B5 +99.7%
Contains more Vitamin B6Vitamin B6 +539%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +535.6%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1446.2%
Contains more FatsFats +10394.7%
Contains more OtherOther +2463.2%
Contains more WaterWater +702.5%
~equal in Carbs ~28.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +7493.1%
Contains more Poly. FatPolyunsaturated fat +22410%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Arborio rice DV% diff.
Iron 15.7mg 1.46mg 178%
Copper 1.658mg 0.072mg 176%
Phosphorus 704mg 33mg 96%
Manganese 2.517mg 0.357mg 94%
Folate 375µg 59µg 79%
Polyunsaturated fat 11.255g 0.05g 75%
Protein 36.49g 2.36g 68%
Vitamin B2 0.87mg 0.016mg 66%
Magnesium 280mg 8mg 65%
Vitamin B1 0.874mg 0.164mg 59%
Potassium 1797mg 26mg 52%
Zinc 4.89mg 0.4mg 41%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Fats 19.94g 0.19g 30%
Calcium 277mg 1mg 28%
Vitamin B6 0.377mg 0.059mg 24%
Choline 115.9mg 21%
Selenium 17.8µg 7.5µg 19%
Calories 446kcal 130kcal 16%
Saturated fat 2.884g 0.051g 13%
Monounsaturated fat 4.404g 0.058g 11%
Vitamin B5 0.793mg 0.397mg 8%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 6%
Vitamin B3 1.623mg 1.493mg 1%
Carbs 30.16g 28.73g 0%
Net carbs 20.86g 28.73g N/A
Sugar 7.33g N/A
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.027mg 0%
Threonine 1.766mg 0.084mg 0%
Isoleucine 1.971mg 0.102mg 0%
Leucine 3.309mg 0.195mg 0%
Lysine 2.706mg 0.085mg 0%
Methionine 0.547mg 0.056mg 0%
Phenylalanine 2.122mg 0.126mg 0%
Valine 2.029mg 0.144mg 0%
Histidine 1.097mg 0.056mg 0%

Which food is preferable for your diet?

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

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
83%
Soybean raw
12%
Arborio rice
Minerals Daily Need Coverage Score
244%
Soybean raw
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 2.833g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2.4)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.