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Soybean vs Brown rice - In-Depth Nutrition Comparison

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A recap on differences between Soybean and Brown rice

  • Soybean is higher than Brown rice in Iron, Copper, Folate, Phosphorus, Manganese, Vitamin B2, Vitamin B1, Magnesium, Potassium, and Vitamin K.
  • Soybean covers your daily Iron needs 189% more than Brown rice.
  • Soybean contains 235 times more Vitamin K than Brown rice. While Soybean contains 47µg of Vitamin K, Brown rice contains only 0.2µg.

Food varieties used in this article are Soybeans, mature seeds, raw and Rice, brown, long-grain, cooked.

Infographic

Soybean vs Brown 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
:
Contains more Iron +2703.6%
Contains more Calcium +9133.3%
Contains more Potassium +1989.5%
Contains more Magnesium +617.9%
Contains more Copper +1464.2%
Contains more Zinc +588.7%
Contains more Phosphorus +583.5%
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 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +2703.6%
Contains more Calcium +9133.3%
Contains more Potassium +1989.5%
Contains more Magnesium +617.9%
Contains more Copper +1464.2%
Contains more Zinc +588.7%
Contains more Phosphorus +583.5%
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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Vitamin K +23400%
Contains more Folate +4066.7%
Contains more Vitamin B3 +57.8%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin B1 +391%
Contains more Vitamin B2 +1160.9%
Contains more Vitamin B5 +108.7%
Contains more Vitamin B6 +206.5%
Contains more Vitamin K +23400%
Contains more Folate +4066.7%
Contains more Vitamin B3 +57.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
14
Brown rice
Mineral Summary Score
252
Soybean
20
Brown 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 food.
Protein
219%
Soybean
16%
Brown rice
Carbohydrates
30%
Soybean
26%
Brown rice
Fats
92%
Soybean
4%
Brown rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Brown 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Brown 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 contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 52)
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?
Brown rice
Brown rice is lower in Sugar (difference - 7.09g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 2.624g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Brown rice Opinion
Calories 446 123 Soybean
Protein 36.49 2.74 Soybean
Fats 19.94 0.97 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 25.58 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 0.56 Soybean
Calcium 277 3 Soybean
Potassium 1797 86 Soybean
Magnesium 280 39 Soybean
Sugar 7.33 0.24 Brown rice
Fiber 9.3 1.6 Soybean
Copper 1.658 0.106 Soybean
Zinc 4.89 0.71 Soybean
Starch 24.79 Brown rice
Phosphorus 704 103 Soybean
Sodium 2 4 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.17 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.178 Soybean
Vitamin B2 0.87 0.069 Soybean
Vitamin B3 1.623 2.561 Brown rice
Vitamin B5 0.793 0.38 Soybean
Vitamin B6 0.377 0.123 Soybean
Vitamin B12 0 0
Vitamin K 47 0.2 Soybean
Folate 375 9 Soybean
Trans Fat 0 0
Saturated Fat 2.884 0.26 Brown rice
Monounsaturated Fat 4.404 0.369 Soybean
Polyunsaturated fat 11.255 0.366 Soybean
Tryptophan 0.591 0.033 Soybean
Threonine 1.766 0.095 Soybean
Isoleucine 1.971 0.109 Soybean
Leucine 3.309 0.214 Soybean
Lysine 2.706 0.099 Soybean
Methionine 0.547 0.058 Soybean
Phenylalanine 2.122 0.133 Soybean
Valine 2.029 0.151 Soybean
Histidine 1.097 0.066 Soybean
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.