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Soybean vs Rice - In-Depth Nutrition Comparison

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Summary of differences between Soybean and Rice

  • Rice has less Iron, Copper, Phosphorus, Manganese, Folate, Vitamin B2, Magnesium, Vitamin B1, Potassium and Zinc than Soybean.
  • Soybean covers your daily need of Iron 181% more than Rice.
  • Soybean has 67 times more Vitamin B2 than Rice. While Soybean has 0.87mg of Vitamin B2, Rice has only 0.013mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Soybean vs 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
:
1
Rice
Contains more Iron +1208.3%
Contains more Calcium +2670%
Contains more Potassium +5034.3%
Contains more Magnesium +2233.3%
Contains more Copper +2302.9%
Contains more Zinc +898%
Contains more Phosphorus +1537.2%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +1208.3%
Contains more Calcium +2670%
Contains more Potassium +5034.3%
Contains more Magnesium +2233.3%
Contains more Copper +2302.9%
Contains more Zinc +898%
Contains more Phosphorus +1537.2%
Contains less Sodium -50%

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
:
0
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +436.2%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Vitamin K +∞%
Contains more Folate +546.6%
Equal in Vitamin B3 - 1.476
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2025%
Contains more Vitamin B1 +436.2%
Contains more Vitamin B2 +6592.3%
Contains more Vitamin B5 +103.3%
Contains more Vitamin B6 +305.4%
Contains more Vitamin K +∞%
Contains more Folate +546.6%
Equal in Vitamin B3 - 1.476

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Soybean
13
Rice
Mineral Summary Score
252
Soybean
14
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 the food
Protein
219%
Soybean
16%
Rice
Carbohydrates
30%
Soybean
28%
Rice
Fats
92%
Soybean
1%
Rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Rice
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 - 46)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 7.28g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.807g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Rice Opinion
Calories 446 130 Soybean
Protein 36.49 2.69 Soybean
Fats 19.94 0.28 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 28.17 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 1.2 Soybean
Calcium 277 10 Soybean
Potassium 1797 35 Soybean
Magnesium 280 12 Soybean
Sugars 7.33 0.05 Rice
Fiber 9.3 0.4 Soybean
Copper 1.658 0.069 Soybean
Zinc 4.89 0.49 Soybean
Starch
Phosphorus 704 43 Soybean
Sodium 2 1 Rice
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.04 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.163 Soybean
Vitamin B2 0.87 0.013 Soybean
Vitamin B3 1.623 1.476 Soybean
Vitamin B5 0.793 0.39 Soybean
Vitamin B6 0.377 0.093 Soybean
Vitamin B12 0 0
Vitamin K 47 0 Soybean
Folate 375 58 Soybean
Trans Fat 0 Rice
Saturated Fat 2.884 0.077 Rice
Monounsaturated Fat 4.404 0.088 Soybean
Polyunsaturated fat 11.255 0.076 Soybean
Tryptophan 0.591 0.031 Soybean
Threonine 1.766 0.096 Soybean
Isoleucine 1.971 0.116 Soybean
Leucine 3.309 0.222 Soybean
Lysine 2.706 0.097 Soybean
Methionine 0.547 0.063 Soybean
Phenylalanine 2.122 0.144 Soybean
Valine 2.029 0.164 Soybean
Histidine 1.097 0.063 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.