Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Soybean vs. Rice — In-Depth Nutrition Comparison

Compare

The main differences between Soybean and Rice

  • Soybean is richer than Rice in Iron, Copper, Phosphorus, Fiber, Vitamin B2, Magnesium, Vitamin K, Manganese, Potassium, and Vitamin B6.
  • Daily need coverage for Iron from Soybean is 49% higher.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Soybean vs 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%
Rice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +616.7%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +1371.4%
Contains more IronIron +328.3%
Contains more CopperCopper +489.9%
Contains more ZincZinc +134.7%
Contains more PhosphorusPhosphorus +469.8%
Contains more ManganeseManganese +74.6%
~equal in Sodium ~1mg
~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% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Rice
2
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B2Vitamin B2 +2092.3%
Contains more Vitamin B6Vitamin B6 +151.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2161.9%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B5Vitamin B5 +117.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~58µg

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
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +577%
Contains more FatsFats +3103.6%
Contains more OtherOther +354.8%
Contains more CarbsCarbs +237%
~equal in Water ~68.44g

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
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2151.1%
Contains more Poly. FatPolyunsaturated fat +6563.2%
Contains less Sat. FatSaturated Fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Rice Opinion
Calories 172kcal 130kcal Soybean
Protein 18.21g 2.69g Soybean
Fats 8.97g 0.28g Soybean
Vitamin C 1.7mg 0mg Soybean
Net carbs 2.36g 27.77g Rice
Carbs 8.36g 28.17g Rice
Magnesium 86mg 12mg Soybean
Calcium 102mg 10mg Soybean
Potassium 515mg 35mg Soybean
Iron 5.14mg 1.2mg Soybean
Sugar 3g 0.05g Rice
Fiber 6g 0.4g Soybean
Copper 0.407mg 0.069mg Soybean
Zinc 1.15mg 0.49mg Soybean
Phosphorus 245mg 43mg Soybean
Sodium 1mg 1mg
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.04mg Soybean
Manganese 0.824mg 0.472mg Soybean
Selenium 7.3µg 7.5µg Rice
Vitamin B1 0.155mg 0.163mg Rice
Vitamin B2 0.285mg 0.013mg Soybean
Vitamin B3 0.399mg 1.476mg Rice
Vitamin B5 0.179mg 0.39mg Rice
Vitamin B6 0.234mg 0.093mg Soybean
Vitamin K 19.2µg 0µg Soybean
Folate 54µg 58µg Rice
Choline 47.5mg 2.1mg Soybean
Saturated Fat 1.297g 0.077g Rice
Monounsaturated Fat 1.981g 0.088g Soybean
Polyunsaturated fat 5.064g 0.076g Soybean
Tryptophan 0.242mg 0.031mg Soybean
Threonine 0.723mg 0.096mg Soybean
Isoleucine 0.807mg 0.116mg Soybean
Leucine 1.355mg 0.222mg Soybean
Lysine 1.108mg 0.097mg Soybean
Methionine 0.224mg 0.063mg Soybean
Phenylalanine 0.869mg 0.144mg Soybean
Valine 0.831mg 0.164mg Soybean
Histidine 0.449mg 0.063mg Soybean

Which food is preferable for your diet?

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

People also compare

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
12%
Rice
Minerals Daily Need Coverage Score
75%
Soybean
22%
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 - 46)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.95g)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.22g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.