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  6. Soybean raw vs. Arborio rice

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.

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.
Soybean raw
Soybean raw
9
:
1
Arborio rice
Arborio rice
Contains more Calcium +27600%
Contains more Iron +975.3%
Contains more Magnesium +3400%
Contains more Phosphorus +2033.3%
Contains more Potassium +6811.5%
Contains more Zinc +1122.5%
Contains more Copper +2202.8%
Contains more Manganese +605%
Contains more Selenium +137.3%
Contains less Sodium -100%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +27600%
Contains more Iron +975.3%
Contains more Magnesium +3400%
Contains more Phosphorus +2033.3%
Contains more Potassium +6811.5%
Contains more Zinc +1122.5%
Contains more Copper +2202.8%
Contains more Manganese +605%
Contains more Selenium +137.3%
Contains less Sodium -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.
Soybean raw
Soybean raw
10
:
0
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.9%
Contains more Vitamin B2 +5337.5%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +539%
Contains more Folate +535.6%
Equal in Vitamin B3 - 1.493
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.9%
Contains more Vitamin B2 +5337.5%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +539%
Contains more Folate +535.6%
Equal in Vitamin B3 - 1.493

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Arborio rice
Arborio rice
Contains more Protein +1446.2%
Contains more Fats +10394.7%
Contains more Other +2463.2%
Contains more Water +702.5%
Equal in Carbs - 28.73
Soybean raw
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
Arborio rice
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 Protein +1446.2%
Contains more Fats +10394.7%
Contains more Other +2463.2%
Contains more Water +702.5%
Equal in Carbs - 28.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +7493.1%
Contains more Polyunsaturated fat +22410%
Contains less Saturated Fat -98.2%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +7493.1%
Contains more Polyunsaturated fat +22410%
Contains less Saturated 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 Opinion
Net carbs 20.86g 28.73g Arborio rice
Protein 36.49g 2.36g Soybean raw
Fats 19.94g 0.19g Soybean raw
Carbs 30.16g 28.73g Soybean raw
Calories 446kcal 130kcal Soybean raw
Sugar 7.33g Arborio rice
Fiber 9.3g Soybean raw
Calcium 277mg 1mg Soybean raw
Iron 15.7mg 1.46mg Soybean raw
Magnesium 280mg 8mg Soybean raw
Phosphorus 704mg 33mg Soybean raw
Potassium 1797mg 26mg Soybean raw
Sodium 2mg 0mg Arborio rice
Zinc 4.89mg 0.4mg Soybean raw
Copper 1.658mg 0.072mg Soybean raw
Manganese 2.517mg 0.357mg Soybean raw
Selenium 17.8µg 7.5µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.164mg Soybean raw
Vitamin B2 0.87mg 0.016mg Soybean raw
Vitamin B3 1.623mg 1.493mg Soybean raw
Vitamin B5 0.793mg 0.397mg Soybean raw
Vitamin B6 0.377mg 0.059mg Soybean raw
Folate 375µg 59µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.027mg Soybean raw
Threonine 1.766mg 0.084mg Soybean raw
Isoleucine 1.971mg 0.102mg Soybean raw
Leucine 3.309mg 0.195mg Soybean raw
Lysine 2.706mg 0.085mg Soybean raw
Methionine 0.547mg 0.056mg Soybean raw
Phenylalanine 2.122mg 0.126mg Soybean raw
Valine 2.029mg 0.144mg Soybean raw
Histidine 1.097mg 0.056mg Soybean raw
Saturated Fat 2.884g 0.051g Arborio rice
Monounsaturated Fat 4.404g 0.058g Soybean raw
Polyunsaturated fat 11.255g 0.05g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
13%
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.