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  6. Soybean raw vs. Rice

Soybean raw vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and rice

  • Rice has less iron, copper, phosphorus, folate, manganese, vitamin B1, vitamin B2, magnesium, potassium, and zinc than soybean raw.
  • Soybean raw covers your daily need for iron, 194% more than rice.
  • Soybean raw has 125 times more folate than rice. While soybean raw has 375µg of folate, rice has only 3µg.
  • The glycemic index of rice is higher.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Soybean raw vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +2670%
Contains more PotassiumPotassium +5034.3%
Contains more IronIron +7750%
Contains more CopperCopper +2302.9%
Contains more ZincZinc +898%
Contains more PhosphorusPhosphorus +1537.2%
Contains more ManganeseManganese +433.3%
Contains more SeleniumSelenium +137.3%
Contains less SodiumSodium -50%

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%
Rice
Rice
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2025%
Contains more Vitamin B1Vitamin B1 +4270%
Contains more Vitamin B2Vitamin B2 +6592.3%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12400%
Contains more CholineCholine +5419%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Rice DV% diff.
Iron 15.7mg 0.2mg 194%
Copper 1.658mg 0.069mg 177%
Phosphorus 704mg 43mg 94%
Folate 375µg 3µg 93%
Manganese 2.517mg 0.472mg 89%
Polyunsaturated fat 11.255g 0.076g 75%
Vitamin B1 0.874mg 0.02mg 71%
Protein 36.49g 2.69g 68%
Vitamin B2 0.87mg 0.013mg 66%
Magnesium 280mg 12mg 64%
Potassium 1797mg 35mg 52%
Zinc 4.89mg 0.49mg 40%
Vitamin K 47µg 0µg 39%
Fiber 9.3g 0.4g 36%
Fats 19.94g 0.28g 30%
Calcium 277mg 10mg 27%
Vitamin B6 0.377mg 0.093mg 22%
Choline 115.9mg 2.1mg 21%
Selenium 17.8µg 7.5µg 19%
Calories 446kcal 130kcal 16%
Saturated fat 2.884g 0.077g 13%
Monounsaturated fat 4.404g 0.088g 11%
Vitamin B3 1.623mg 0.4mg 8%
Vitamin B5 0.793mg 0.39mg 8%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.04mg 5%
Carbs 30.16g 28.17g 1%
Net carbs 20.86g 27.77g N/A
Sugar 7.33g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.031mg 0%
Threonine 1.766mg 0.096mg 0%
Isoleucine 1.971mg 0.116mg 0%
Leucine 3.309mg 0.222mg 0%
Lysine 2.706mg 0.097mg 0%
Methionine 0.547mg 0.063mg 0%
Phenylalanine 2.122mg 0.144mg 0%
Valine 2.029mg 0.164mg 0%
Histidine 1.097mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +1256.5%
Contains more FatsFats +7021.4%
Contains more OtherOther +1059.5%
Contains more WaterWater +701.4%
~equal in Carbs ~28.17g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +4904.5%
Contains more Poly. FatPolyunsaturated fat +14709.2%
Contains less Sat. FatSaturated fat -97.3%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.