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Soybean vs. Rice — In-Depth Nutrition Comparison

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The main differences between soybeans and rice

  • Soybeans are richer than rice in iron, copper, phosphorus, fiber, vitamin B2, magnesium, vitamin K, manganese, potassium, and vitamin B6.
  • Daily need coverage for iron for soybeans is 49% higher.
  • Soybeans have a lower glycemic index than rice.

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
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% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Rice
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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient Soybean Rice DV% diff.
Iron 5.14mg 1.2mg 49%
Copper 0.407mg 0.069mg 38%
Polyunsaturated fat 5.064g 0.076g 33%
Protein 18.21g 2.69g 31%
Phosphorus 245mg 43mg 29%
Fiber 6g 0.4g 22%
Vitamin B2 0.285mg 0.013mg 21%
Magnesium 86mg 12mg 18%
Vitamin K 19.2µg 0µg 16%
Manganese 0.824mg 0.472mg 15%
Potassium 515mg 35mg 14%
Fats 8.97g 0.28g 13%
Vitamin B6 0.234mg 0.093mg 11%
Calcium 102mg 10mg 9%
Choline 47.5mg 2.1mg 8%
Carbs 8.36g 28.17g 7%
Vitamin B3 0.399mg 1.476mg 7%
Zinc 1.15mg 0.49mg 6%
Saturated fat 1.297g 0.077g 6%
Monounsaturated fat 1.981g 0.088g 5%
Vitamin B5 0.179mg 0.39mg 4%
Vitamin E 0.35mg 0.04mg 2%
Vitamin C 1.7mg 0mg 2%
Calories 172kcal 130kcal 2%
Vitamin B1 0.155mg 0.163mg 1%
Folate 54µg 58µg 1%
Net carbs 2.36g 27.77g N/A
Sugar 3g 0.05g N/A
Sodium 1mg 1mg 0%
Selenium 7.3µg 7.5µg 0%
Tryptophan 0.242mg 0.031mg 0%
Threonine 0.723mg 0.096mg 0%
Isoleucine 0.807mg 0.116mg 0%
Leucine 1.355mg 0.222mg 0%
Lysine 1.108mg 0.097mg 0%
Methionine 0.224mg 0.063mg 0%
Phenylalanine 0.869mg 0.144mg 0%
Valine 0.831mg 0.164mg 0%
Histidine 0.449mg 0.063mg 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
Rice
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
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%

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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. 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.