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Soybean raw vs Wild rice - In-Depth Nutrition Comparison

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What are the main differences between Soybean raw and Wild rice?

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B1, Manganese, Vitamin B2, Potassium, Phosphorus, and Vitamin K, while Wild rice is higher in Vitamin B3.
  • Soybean raw's daily need coverage for Iron is 172% higher.
  • Wild rice has 25 times less Vitamin K than Soybean raw. Soybean raw has 47µg of Vitamin K, while Wild rice has 1.9µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
7
:
1
Wild rice
Wild rice
Contains more Calcium +1219%
Contains more Iron +701%
Contains more Magnesium +58.2%
Contains more Phosphorus +62.6%
Contains more Potassium +320.8%
Contains less Sodium -71.4%
Contains more Copper +216.4%
Contains more Zinc +21.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +1219%
Contains more Iron +701%
Contains more Magnesium +58.2%
Contains more Phosphorus +62.6%
Contains more Potassium +320.8%
Contains less Sodium -71.4%
Contains more Copper +216.4%
Contains more Zinc +21.9%

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
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +15.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Folate +294.7%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +15.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Folate +294.7%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Wild rice
Wild rice
Contains more Protein +147.7%
Contains more Fats +1746.3%
Contains more Water +10.1%
Contains more Other +218.3%
Contains more Carbs +148.3%
Equal in Water - 7.76
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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +147.7%
Contains more Fats +1746.3%
Contains more Water +10.1%
Contains more Other +218.3%
Contains more Carbs +148.3%
Equal in Water - 7.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +2669.8%
Contains more Polyunsaturated fat +1564.9%
Contains less Saturated Fat -94.6%
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: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +2669.8%
Contains more Polyunsaturated fat +1564.9%
Contains less Saturated Fat -94.6%

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 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 68.7g Wild rice
Protein 36.49g 14.73g Soybean raw
Fats 19.94g 1.08g Soybean raw
Carbs 30.16g 74.9g Wild rice
Calories 446kcal 357kcal Soybean raw
Sugar 7.33g 2.5g Wild rice
Fiber 9.3g 6.2g Soybean raw
Calcium 277mg 21mg Soybean raw
Iron 15.7mg 1.96mg Soybean raw
Magnesium 280mg 177mg Soybean raw
Phosphorus 704mg 433mg Soybean raw
Potassium 1797mg 427mg Soybean raw
Sodium 2mg 7mg Soybean raw
Zinc 4.89mg 5.96mg Wild rice
Copper 1.658mg 0.524mg Soybean raw
Vitamin A 22IU 19IU Soybean raw
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.82mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.115mg Soybean raw
Vitamin B2 0.87mg 0.262mg Soybean raw
Vitamin B3 1.623mg 6.733mg Wild rice
Vitamin B5 0.793mg 1.074mg Wild rice
Vitamin B6 0.377mg 0.391mg Wild rice
Folate 375µg 95µg Soybean raw
Vitamin K 47µg 1.9µg Soybean raw
Tryptophan 0.591mg 0.179mg Soybean raw
Threonine 1.766mg 0.469mg Soybean raw
Isoleucine 1.971mg 0.618mg Soybean raw
Leucine 3.309mg 1.018mg Soybean raw
Lysine 2.706mg 0.629mg Soybean raw
Methionine 0.547mg 0.438mg Soybean raw
Phenylalanine 2.122mg 0.721mg Soybean raw
Valine 2.029mg 0.858mg Soybean raw
Histidine 1.097mg 0.384mg Soybean raw
Saturated Fat 2.884g 0.156g Wild rice
Monounsaturated Fat 4.404g 0.159g Soybean raw
Polyunsaturated fat 11.255g 0.676g 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 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
39%
Wild rice
Minerals Daily Need Coverage Score
252%
Soybean raw
96%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.83g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.728g)
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 - 5mg)
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

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.