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  6. Soybean raw vs. Brown rice

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

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A recap on differences between Soybean raw and Brown rice

  • Soybean raw is higher than Brown rice in Iron, Copper, Folate, Phosphorus, Manganese, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Vitamin K.
  • Soybean raw covers your daily Iron needs 189% more than Brown rice.
  • Soybean raw contains 235 times more Vitamin K than Brown rice. While Soybean raw contains 47µg of Vitamin K, Brown rice contains only 0.2µg.

Food varieties used in this article are Soybeans, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Soybean raw vs Brown 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
10
:
0
Brown rice
Brown rice
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%
Contains more Manganese +158.4%
Contains more Selenium +206.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%
Contains more Manganese +158.4%
Contains more Selenium +206.9%

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
9
:
1
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Folate +4066.7%
Contains more Vitamin K +23400%
Contains more Vitamin B3 +57.8%
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%
Brown 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Folate +4066.7%
Contains more Vitamin K +23400%
Contains more Vitamin B3 +57.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Brown rice
Brown rice
Contains more Protein +1231.8%
Contains more Fats +1955.7%
Contains more Carbs +17.9%
Contains more Other +1006.8%
Contains more Water +722.8%
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
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +1231.8%
Contains more Fats +1955.7%
Contains more Carbs +17.9%
Contains more Other +1006.8%
Contains more Water +722.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Brown rice
Brown rice
Contains more Monounsaturated Fat +1093.5%
Contains more Polyunsaturated fat +2975.1%
Contains less Saturated Fat -91%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1093.5%
Contains more Polyunsaturated fat +2975.1%
Contains less Saturated Fat -91%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Brown rice Opinion
Net carbs 20.86g 23.98g Brown rice
Protein 36.49g 2.74g Soybean raw
Fats 19.94g 0.97g Soybean raw
Carbs 30.16g 25.58g Soybean raw
Calories 446kcal 123kcal Soybean raw
Starch 24.79g Brown rice
Sugar 7.33g 0.24g Brown rice
Fiber 9.3g 1.6g Soybean raw
Calcium 277mg 3mg Soybean raw
Iron 15.7mg 0.56mg Soybean raw
Magnesium 280mg 39mg Soybean raw
Phosphorus 704mg 103mg Soybean raw
Potassium 1797mg 86mg Soybean raw
Sodium 2mg 4mg Soybean raw
Zinc 4.89mg 0.71mg Soybean raw
Copper 1.658mg 0.106mg Soybean raw
Manganese 2.517mg 0.974mg Soybean raw
Selenium 17.8µg 5.8µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.17mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.178mg Soybean raw
Vitamin B2 0.87mg 0.069mg Soybean raw
Vitamin B3 1.623mg 2.561mg Brown rice
Vitamin B5 0.793mg 0.38mg Soybean raw
Vitamin B6 0.377mg 0.123mg Soybean raw
Folate 375µg 9µg Soybean raw
Vitamin K 47µg 0.2µg Soybean raw
Tryptophan 0.591mg 0.033mg Soybean raw
Threonine 1.766mg 0.095mg Soybean raw
Isoleucine 1.971mg 0.109mg Soybean raw
Leucine 3.309mg 0.214mg Soybean raw
Lysine 2.706mg 0.099mg Soybean raw
Methionine 0.547mg 0.058mg Soybean raw
Phenylalanine 2.122mg 0.133mg Soybean raw
Valine 2.029mg 0.151mg Soybean raw
Histidine 1.097mg 0.066mg Soybean raw
Saturated Fat 2.884g 0.26g Brown rice
Monounsaturated Fat 4.404g 0.369g Soybean raw
Polyunsaturated fat 11.255g 0.366g Soybean raw
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Brown 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
14%
Brown rice
Minerals Daily Need Coverage Score
244%
Soybean raw
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.09g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.4)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.