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  6. Soybean raw vs. Wild rice

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

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What are the differences between soybean raw and wild rice?

  • The amount of iron, copper, manganese, phosphorus, folate, protein, vitamin B1, vitamin B2, magnesium, and potassium in soybean raw is higher than in wild rice.
  • Soybean raw's daily need coverage for iron is 189% more.
  • Wild rice contains 18 times less potassium than soybean raw. Soybean raw contains 1797mg of potassium, while wild rice contains 101mg.
  • Soybean raw has a lower glycemic index (14) than wild rice (57).

We used Soybeans, mature seeds, raw and Wild rice, cooked types in this article.

Infographic

Soybean raw vs Wild rice infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +775%
Contains more CalciumCalcium +9133.3%
Contains more PotassiumPotassium +1679.2%
Contains more IronIron +2516.7%
Contains more CopperCopper +1270.2%
Contains more ZincZinc +264.9%
Contains more PhosphorusPhosphorus +758.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +792.6%
Contains more SeleniumSelenium +2125%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B1Vitamin B1 +1580.8%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more Vitamin B5Vitamin B5 +414.9%
Contains more Vitamin B6Vitamin B6 +179.3%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +1342.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Wild rice DV% diff.
Iron 15.7mg 0.6mg 189%
Copper 1.658mg 0.121mg 171%
Manganese 2.517mg 0.282mg 97%
Phosphorus 704mg 82mg 89%
Folate 375µg 26µg 87%
Polyunsaturated fat 11.255g 0.213g 74%
Vitamin B1 0.874mg 0.052mg 69%
Protein 36.49g 3.99g 65%
Vitamin B2 0.87mg 0.087mg 60%
Magnesium 280mg 32mg 59%
Potassium 1797mg 101mg 50%
Vitamin K 47µg 0.5µg 39%
Zinc 4.89mg 1.34mg 32%
Selenium 17.8µg 0.8µg 31%
Fats 19.94g 0.34g 30%
Fiber 9.3g 1.8g 30%
Calcium 277mg 3mg 27%
Vitamin B6 0.377mg 0.135mg 19%
Choline 115.9mg 10.2mg 19%
Calories 446kcal 101kcal 17%
Vitamin B5 0.793mg 0.154mg 13%
Saturated fat 2.884g 0.049g 13%
Monounsaturated fat 4.404g 0.05g 11%
Vitamin C 6mg 0mg 7%
Vitamin E 0.85mg 0.24mg 4%
Carbs 30.16g 21.34g 3%
Vitamin B3 1.623mg 1.287mg 2%
Protein per 100 calories 8.2g 4g N/A
Calories per 10 g protein 122kcal 253kcal N/A
Weight per 100 calories 22g 99g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Net carbs 20.86g 19.54g N/A
Sugar 7.33g 0.73g N/A
Sodium 2mg 3mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.049mg 0%
Threonine 1.766mg 0.127mg 0%
Isoleucine 1.971mg 0.167mg 0%
Leucine 3.309mg 0.276mg 0%
Lysine 2.706mg 0.17mg 0%
Methionine 0.547mg 0.119mg 0%
Phenylalanine 2.122mg 0.195mg 0%
Valine 2.029mg 0.232mg 0%
Histidine 1.097mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +814.5%
Contains more FatsFats +5764.7%
Contains more CarbsCarbs +41.3%
Contains more WaterWater +765.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +8708%
Contains more Poly. FatPolyunsaturated fat +5184%
Contains less Sat. FatSaturated fat -98.3%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.