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Soybean vs. Glutinous rice — In-Depth Nutrition Comparison

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The main differences between soybeans and glutinous rice

  • Soybeans are richer than glutinous rice in iron, copper, phosphorus, manganese, vitamin B2, fiber, magnesium, vitamin K, vitamin B6, and potassium.
  • Daily need coverage for iron for soybeans is 63% higher.
  • Soybeans have a lower glycemic index than glutinous rice.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

Soybean vs Glutinous 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean
10
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1620%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +5050%
Contains more IronIron +3571.4%
Contains more CopperCopper +730.6%
Contains more ZincZinc +180.5%
Contains more PhosphorusPhosphorus +2962.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +214.5%
Contains more SeleniumSelenium +30.4%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +2092.3%
Contains more Vitamin B3Vitamin B3 +37.6%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5300%
Contains more CholineCholine +2161.9%
Contains more Vitamin B5Vitamin B5 +20.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +801.5%
Contains more FatsFats +4621.1%
Contains more OtherOther +2628.6%
Contains more CarbsCarbs +152.3%
Contains more WaterWater +22.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +2730%
Contains more Poly. FatPolyunsaturated fat +7239.1%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Glutinous rice
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Glutinous rice DV% diff.
Iron 5.14mg 0.14mg 63%
Copper 0.407mg 0.049mg 40%
Phosphorus 245mg 8mg 34%
Polyunsaturated fat 5.064g 0.069g 33%
Protein 18.21g 2.02g 32%
Manganese 0.824mg 0.262mg 24%
Vitamin B2 0.285mg 0.013mg 21%
Fiber 6g 1g 20%
Magnesium 86mg 5mg 19%
Vitamin B6 0.234mg 0.026mg 16%
Vitamin K 19.2µg 0µg 16%
Potassium 515mg 10mg 15%
Fats 8.97g 0.19g 14%
Folate 54µg 1µg 13%
Vitamin B1 0.155mg 0.02mg 11%
Calcium 102mg 2mg 10%
Choline 47.5mg 2.1mg 8%
Zinc 1.15mg 0.41mg 7%
Saturated fat 1.297g 0.039g 6%
Monounsaturated fat 1.981g 0.07g 5%
Calories 172kcal 97kcal 4%
Carbs 8.36g 21.09g 4%
Selenium 7.3µg 5.6µg 3%
Vitamin E 0.35mg 0.04mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin B3 0.399mg 0.29mg 1%
Vitamin B5 0.179mg 0.215mg 1%
Net carbs 2.36g 20.09g N/A
Sugar 3g 0.05g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.242mg 0.023mg 0%
Threonine 0.723mg 0.072mg 0%
Isoleucine 0.807mg 0.087mg 0%
Leucine 1.355mg 0.167mg 0%
Lysine 1.108mg 0.073mg 0%
Methionine 0.224mg 0.047mg 0%
Phenylalanine 0.869mg 0.108mg 0%
Valine 0.831mg 0.123mg 0%
Histidine 0.449mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
3%
Glutinous rice
Minerals Daily Need Coverage Score
75%
Soybean
11%
Glutinous rice

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 84)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 1.258g)
Which food is cheaper?
Glutinous rice
Glutinous rice is cheaper (difference - $2.4)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.