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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 of 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
1
Rice
Rice
Contains more Calcium +2670%
Contains more Iron +7750%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1537.2%
Contains more Potassium +5034.3%
Contains more Zinc +898%
Contains more Copper +2302.9%
Contains less Sodium -50%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +2670%
Contains more Iron +7750%
Contains more Magnesium +2233.3%
Contains more Phosphorus +1537.2%
Contains more Potassium +5034.3%
Contains more Zinc +898%
Contains more Copper +2302.9%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
10
:
0
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Folate +12400%
Contains more Vitamin K +∞%
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%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4270%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B3 +305.8%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Folate +12400%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Rice
Rice
Contains more Protein +1256.5%
Contains more Fats +7021.4%
Contains more Other +1059.5%
Contains more Water +701.4%
Equal in Carbs - 28.17
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
Rice
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 Protein +1256.5%
Contains more Fats +7021.4%
Contains more Other +1059.5%
Contains more Water +701.4%
Equal in Carbs - 28.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +4904.5%
Contains more Polyunsaturated fat +14709.2%
Contains less Saturated Fat -97.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +4904.5%
Contains more Polyunsaturated fat +14709.2%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean raw 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 Rice Opinion
Net carbs 20.86g 27.77g Rice
Protein 36.49g 2.69g Soybean raw
Fats 19.94g 0.28g Soybean raw
Carbs 30.16g 28.17g Soybean raw
Calories 446kcal 130kcal Soybean raw
Sugar 7.33g 0.05g Rice
Fiber 9.3g 0.4g Soybean raw
Calcium 277mg 10mg Soybean raw
Iron 15.7mg 0.2mg Soybean raw
Magnesium 280mg 12mg Soybean raw
Phosphorus 704mg 43mg Soybean raw
Potassium 1797mg 35mg Soybean raw
Sodium 2mg 1mg Rice
Zinc 4.89mg 0.49mg Soybean raw
Copper 1.658mg 0.069mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.04mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.02mg Soybean raw
Vitamin B2 0.87mg 0.013mg Soybean raw
Vitamin B3 1.623mg 0.4mg Soybean raw
Vitamin B5 0.793mg 0.39mg Soybean raw
Vitamin B6 0.377mg 0.093mg Soybean raw
Folate 375µg 3µg Soybean raw
Vitamin K 47µg 0µg Soybean raw
Tryptophan 0.591mg 0.031mg Soybean raw
Threonine 1.766mg 0.096mg Soybean raw
Isoleucine 1.971mg 0.116mg Soybean raw
Leucine 3.309mg 0.222mg Soybean raw
Lysine 2.706mg 0.097mg Soybean raw
Methionine 0.547mg 0.063mg Soybean raw
Phenylalanine 2.122mg 0.144mg Soybean raw
Valine 2.029mg 0.164mg Soybean raw
Histidine 1.097mg 0.063mg Soybean raw
Saturated Fat 2.884g 0.077g Rice
Monounsaturated Fat 4.404g 0.088g Soybean raw
Polyunsaturated fat 11.255g 0.076g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
5%
Rice
Minerals Daily Need Coverage Score
252%
Soybean raw
10%
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 - 46)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.807g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.