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  6. Soybean vs. Arborio rice

Soybean vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between soybeans and arborio rice

  • Soybeans have more iron, copper, phosphorus, vitamin B2, manganese, magnesium, potassium, vitamin B6, and calcium; however, arborio rice has more vitamin B3.
  • Soybeans' daily need coverage for iron is 46% more.
  • Soybeans have 102 times more calcium than arborio rice. Soybeans have 102mg of calcium, while arborio rice has 1mg.
  • Arborio rice has a higher glycemic index than soybeans.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Soybean vs Arborio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +975%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +1880.8%
Contains more IronIron +252.1%
Contains more CopperCopper +465.3%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +642.4%
Contains more ManganeseManganese +130.8%
Contains less SodiumSodium -100%
~equal in Selenium ~7.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1681.3%
Contains more Vitamin B6Vitamin B6 +296.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +274.2%
Contains more Vitamin B5Vitamin B5 +121.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~59µg

All nutrients comparison - raw data values

Nutrient Soybean Arborio rice DV% diff.
Iron 5.14mg 1.46mg 46%
Copper 0.407mg 0.072mg 37%
Polyunsaturated fat 5.064g 0.05g 33%
Protein 18.21g 2.36g 32%
Phosphorus 245mg 33mg 30%
Fiber 6g 24%
Vitamin B2 0.285mg 0.016mg 21%
Manganese 0.824mg 0.357mg 20%
Magnesium 86mg 8mg 19%
Vitamin K 19.2µg 16%
Fats 8.97g 0.19g 14%
Potassium 515mg 26mg 14%
Vitamin B6 0.234mg 0.059mg 13%
Calcium 102mg 1mg 10%
Choline 47.5mg 9%
Zinc 1.15mg 0.4mg 7%
Carbs 8.36g 28.73g 7%
Vitamin B3 0.399mg 1.493mg 7%
Saturated fat 1.297g 0.051g 6%
Monounsaturated fat 1.981g 0.058g 5%
Vitamin B5 0.179mg 0.397mg 4%
Vitamin E 0.35mg 2%
Vitamin C 1.7mg 0mg 2%
Calories 172kcal 130kcal 2%
Vitamin B1 0.155mg 0.164mg 1%
Folate 54µg 59µg 1%
Net carbs 2.36g 28.73g N/A
Sugar 3g N/A
Sodium 1mg 0mg 0%
Selenium 7.3µg 7.5µg 0%
Tryptophan 0.242mg 0.027mg 0%
Threonine 0.723mg 0.084mg 0%
Isoleucine 0.807mg 0.102mg 0%
Leucine 1.355mg 0.195mg 0%
Lysine 1.108mg 0.085mg 0%
Methionine 0.224mg 0.056mg 0%
Phenylalanine 0.869mg 0.126mg 0%
Valine 0.831mg 0.144mg 0%
Histidine 0.449mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +671.6%
Contains more FatsFats +4621.1%
Contains more OtherOther +905.3%
Contains more CarbsCarbs +243.7%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +3315.5%
Contains more Poly. FatPolyunsaturated fat +10028%
Contains less Sat. FatSaturated fat -96.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.