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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, Vitamin B1, Vitamin B2, Magnesium, Potassium, and Vitamin K in Soybean raw is higher than in Wild rice.
  • Soybean raw's daily need coverage for Iron is 189% more.
  • Wild rice contains 94 times less Vitamin K than Soybean raw. Soybean raw contains 47µg of Vitamin K, while Wild rice contains 0.5µg.

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

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
Wild rice
Wild rice
Contains more Calcium +9133.3%
Contains more Iron +2516.7%
Contains more Magnesium +775%
Contains more Phosphorus +758.5%
Contains more Potassium +1679.2%
Contains less Sodium -33.3%
Contains more Zinc +264.9%
Contains more Copper +1270.2%
Contains more Manganese +792.6%
Contains more Selenium +2125%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +9133.3%
Contains more Iron +2516.7%
Contains more Magnesium +775%
Contains more Phosphorus +758.5%
Contains more Potassium +1679.2%
Contains less Sodium -33.3%
Contains more Zinc +264.9%
Contains more Copper +1270.2%
Contains more Manganese +792.6%
Contains more Selenium +2125%

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
10
:
0
Wild rice
Wild rice
Contains more Vitamin A +633.3%
Contains more Vitamin E +254.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1580.8%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +26.1%
Contains more Vitamin B5 +414.9%
Contains more Vitamin B6 +179.3%
Contains more Folate +1342.3%
Contains more Vitamin K +9300%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +633.3%
Contains more Vitamin E +254.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1580.8%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +26.1%
Contains more Vitamin B5 +414.9%
Contains more Vitamin B6 +179.3%
Contains more Folate +1342.3%
Contains more Vitamin K +9300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Wild rice
Wild rice
Contains more Protein +814.5%
Contains more Fats +5764.7%
Contains more Carbs +41.3%
Contains more Other +1117.5%
Contains more Water +765.7%
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
Wild rice
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 Protein +814.5%
Contains more Fats +5764.7%
Contains more Carbs +41.3%
Contains more Other +1117.5%
Contains more Water +765.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +8708%
Contains more Polyunsaturated fat +5184%
Contains less Saturated Fat -98.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +8708%
Contains more Polyunsaturated fat +5184%
Contains less Saturated Fat -98.3%

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

All nutrients comparison - raw data values

Nutrient Soybean raw Wild rice Opinion
Net carbs 20.86g 19.54g Soybean raw
Protein 36.49g 3.99g Soybean raw
Fats 19.94g 0.34g Soybean raw
Carbs 30.16g 21.34g Soybean raw
Calories 446kcal 101kcal Soybean raw
Fructose 0.2g Wild rice
Sugar 7.33g 0.73g Wild rice
Fiber 9.3g 1.8g Soybean raw
Calcium 277mg 3mg Soybean raw
Iron 15.7mg 0.6mg Soybean raw
Magnesium 280mg 32mg Soybean raw
Phosphorus 704mg 82mg Soybean raw
Potassium 1797mg 101mg Soybean raw
Sodium 2mg 3mg Soybean raw
Zinc 4.89mg 1.34mg Soybean raw
Copper 1.658mg 0.121mg Soybean raw
Manganese 2.517mg 0.282mg Soybean raw
Selenium 17.8µg 0.8µg Soybean raw
Vitamin A 22IU 3IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.24mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.052mg Soybean raw
Vitamin B2 0.87mg 0.087mg Soybean raw
Vitamin B3 1.623mg 1.287mg Soybean raw
Vitamin B5 0.793mg 0.154mg Soybean raw
Vitamin B6 0.377mg 0.135mg Soybean raw
Folate 375µg 26µg Soybean raw
Vitamin K 47µg 0.5µg Soybean raw
Tryptophan 0.591mg 0.049mg Soybean raw
Threonine 1.766mg 0.127mg Soybean raw
Isoleucine 1.971mg 0.167mg Soybean raw
Leucine 3.309mg 0.276mg Soybean raw
Lysine 2.706mg 0.17mg Soybean raw
Methionine 0.547mg 0.119mg Soybean raw
Phenylalanine 2.122mg 0.195mg Soybean raw
Valine 2.029mg 0.232mg Soybean raw
Histidine 1.097mg 0.104mg Soybean raw
Saturated Fat 2.884g 0.049g Wild rice
Monounsaturated Fat 4.404g 0.05g Soybean raw
Polyunsaturated fat 11.255g 0.213g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Wild 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
10%
Wild rice
Minerals Daily Need Coverage Score
244%
Soybean raw
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.835g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 43)
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 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. 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.