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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 the 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.
  • The glycemic index of soybean raw is lower.

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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +617.9%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +1989.5%
Contains more IronIron +2703.6%
Contains more CopperCopper +1464.2%
Contains more ZincZinc +588.7%
Contains more PhosphorusPhosphorus +583.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +391%
Contains more Vitamin B2Vitamin B2 +1160.9%
Contains more Vitamin B5Vitamin B5 +108.7%
Contains more Vitamin B6Vitamin B6 +206.5%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +4066.7%
Contains more Vitamin B3Vitamin B3 +57.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Brown rice DV% diff.
Iron 15.7mg 0.56mg 189%
Copper 1.658mg 0.106mg 172%
Folate 375µg 9µg 92%
Phosphorus 704mg 103mg 86%
Polyunsaturated fat 11.255g 0.366g 73%
Protein 36.49g 2.74g 68%
Manganese 2.517mg 0.974mg 67%
Vitamin B2 0.87mg 0.069mg 62%
Vitamin B1 0.874mg 0.178mg 58%
Magnesium 280mg 39mg 57%
Potassium 1797mg 86mg 50%
Vitamin K 47µg 0.2µg 39%
Zinc 4.89mg 0.71mg 38%
Fiber 9.3g 1.6g 31%
Fats 19.94g 0.97g 29%
Calcium 277mg 3mg 27%
Selenium 17.8µg 5.8µg 22%
Vitamin B6 0.377mg 0.123mg 20%
Choline 115.9mg 9.2mg 19%
Calories 446kcal 123kcal 16%
Saturated fat 2.884g 0.26g 12%
Starch 24.79g 10%
Monounsaturated fat 4.404g 0.369g 10%
Vitamin B5 0.793mg 0.38mg 8%
Vitamin C 6mg 0mg 7%
Vitamin B3 1.623mg 2.561mg 6%
Vitamin E 0.85mg 0.17mg 5%
Carbs 30.16g 25.58g 2%
Net carbs 20.86g 23.98g N/A
Sugar 7.33g 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.033mg 0%
Threonine 1.766mg 0.095mg 0%
Isoleucine 1.971mg 0.109mg 0%
Leucine 3.309mg 0.214mg 0%
Lysine 2.706mg 0.099mg 0%
Methionine 0.547mg 0.058mg 0%
Phenylalanine 2.122mg 0.133mg 0%
Valine 2.029mg 0.151mg 0%
Histidine 1.097mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
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 ProteinProtein +1231.8%
Contains more FatsFats +1955.7%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +1006.8%
Contains more WaterWater +722.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1093.5%
Contains more Poly. FatPolyunsaturated fat +2975.1%
Contains less Sat. FatSaturated fat -91%

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.