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Soybean vs Arborio rice - In-Depth Nutrition Comparison

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Differences between Soybean and Arborio rice

  • Arborio rice contains less Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B2, Magnesium, Vitamin B1, Potassium, and Zinc than Soybean.
  • Soybean's daily need coverage for Iron is 178% higher.
  • Arborio rice contains 69 times less Potassium than Soybean. Soybean contains 1797mg of Potassium, while Arborio rice contains 26mg.

The food types used in this comparison are Soybeans, mature seeds, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Soybean vs Arborio rice infographic
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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
Contains more Calcium +27600%
Contains more Iron +975.3%
Contains more Magnesium +3400%
Contains more Phosphorus +2033.3%
Contains more Potassium +6811.5%
Contains more Zinc +1122.5%
Contains more Copper +2202.8%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +27600%
Contains more Iron +975.3%
Contains more Magnesium +3400%
Contains more Phosphorus +2033.3%
Contains more Potassium +6811.5%
Contains more Zinc +1122.5%
Contains more Copper +2202.8%
Contains less Sodium -100%

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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.9%
Contains more Vitamin B2 +5337.5%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +539%
Contains more Folate +535.6%
Equal in Vitamin B3 - 1.493
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +432.9%
Contains more Vitamin B2 +5337.5%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +539%
Contains more Folate +535.6%
Equal in Vitamin B3 - 1.493

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 Arborio 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 Arborio rice Opinion
Net carbs 20.86g 28.73g Arborio rice
Protein 36.49g 2.36g Soybean
Fats 19.94g 0.19g Soybean
Carbs 30.16g 28.73g Soybean
Calories 446kcal 130kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Arborio rice
Fiber 9.3g g Soybean
Calcium 277mg 1mg Soybean
Iron 15.7mg 1.46mg Soybean
Magnesium 280mg 8mg Soybean
Phosphorus 704mg 33mg Soybean
Potassium 1797mg 26mg Soybean
Sodium 2mg 0mg Arborio rice
Zinc 4.89mg 0.4mg Soybean
Copper 1.658mg 0.072mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.164mg Soybean
Vitamin B2 0.87mg 0.016mg Soybean
Vitamin B3 1.623mg 1.493mg Soybean
Vitamin B5 0.793mg 0.397mg Soybean
Vitamin B6 0.377mg 0.059mg Soybean
Folate 375µg 59µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.027mg Soybean
Threonine 1.766mg 0.084mg Soybean
Isoleucine 1.971mg 0.102mg Soybean
Leucine 3.309mg 0.195mg Soybean
Lysine 2.706mg 0.085mg Soybean
Methionine 0.547mg 0.056mg Soybean
Phenylalanine 2.122mg 0.126mg Soybean
Valine 2.029mg 0.144mg Soybean
Histidine 1.097mg 0.056mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Arborio rice
Saturated Fat 2.884g 0.051g Arborio rice
Monounsaturated Fat 4.404g 0.058g Soybean
Polyunsaturated fat 11.255g 0.05g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
13
Arborio rice
Mineral Summary Score
252
Soybean
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
14%
Arborio rice
Carbohydrates
30%
Soybean
29%
Arborio rice
Fats
92%
Soybean
1%
Arborio rice

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 7.33g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 2.833g)
Which food is cheaper?
Arborio rice
Arborio 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.