Soybean vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between soybeans and brown rice?

Soybeans are richer in iron, protein, copper, phosphorus, fiber, vitamin B2, vitamin K, potassium, and fats, while brown rice is higher in vitamin B3.
Soybeans' daily need coverage for iron is 57% higher.
Brown rice has 96 times less vitamin K than soybeans. Soybeans have 19.2µg of vitamin K, while brown rice has 0.2µg.
Brown rice has a higher glycemic index (66) than soybeans (14).

We used Soybeans, mature cooked, boiled, without salt and Rice, brown, long-grain, cooked types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Brown rice

Contains more MagnesiumMagnesium	+120.5%
Contains more CalciumCalcium	+3300%
Contains more PotassiumPotassium	+498.8%
Contains more IronIron	+817.9%
Contains more CopperCopper	+284%
Contains more ZincZinc	+62%
Contains more PhosphorusPhosphorus	+137.9%
Contains less SodiumSodium	-75%
Contains more SeleniumSelenium	+25.9%

Contains more ManganeseManganese

+18.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+105.9%
Contains more Vitamin B2Vitamin B2	+313%
Contains more Vitamin B6Vitamin B6	+90.2%
Contains more Vitamin KVitamin K	+9500%
Contains more FolateFolate	+500%

Contains more Vitamin B1Vitamin B1	+14.8%
Contains more Vitamin B3Vitamin B3	+541.9%
Contains more Vitamin B5Vitamin B5	+112.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	0.56mg	57%
Copper	0.407mg	0.106mg	33%
Protein	18.21g	2.74g	31%
Polyunsaturated fat	5.064g	0.366g	31%
Phosphorus	245mg	103mg	20%
Fiber	6g	1.6g	18%
Vitamin B2	0.285mg	0.069mg	17%
Vitamin K	19.2µg	0.2µg	16%
Vitamin B3	0.399mg	2.561mg	14%
Potassium	515mg	86mg	13%
Fats	8.97g	0.97g	12%
Magnesium	86mg	39mg	11%
Folate	54µg	9µg	11%
Calcium	102mg	3mg	10%
Starch		24.79g	10%
Vitamin B6	0.234mg	0.123mg	9%
Manganese	0.824mg	0.974mg	7%
Choline	47.5mg	9.2mg	7%
Carbs	8.36g	25.58g	6%
Saturated fat	1.297g	0.26g	5%
Zinc	1.15mg	0.71mg	4%
Vitamin B5	0.179mg	0.38mg	4%
Monounsaturated fat	1.981g	0.369g	4%
Selenium	7.3µg	5.8µg	3%
Calories	172kcal	123kcal	2%
Vitamin C	1.7mg	0mg	2%
Vitamin B1	0.155mg	0.178mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Vitamin E	0.35mg	0.17mg	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	11g	2.2g	N/A
Calories per 10 g protein	94kcal	449kcal	N/A
Weight per 100 calories	58g	81g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.8	N/A
Net carbs	2.36g	23.98g	N/A
Sugar	3g	0.24g	N/A
Sodium	1mg	4mg	0%
Tryptophan	0.242mg	0.033mg	0%
Threonine	0.723mg	0.095mg	0%
Isoleucine	0.807mg	0.109mg	0%
Leucine	1.355mg	0.214mg	0%
Lysine	1.108mg	0.099mg	0%
Methionine	0.224mg	0.058mg	0%
Phenylalanine	0.869mg	0.133mg	0%
Valine	0.831mg	0.151mg	0%
Histidine	0.449mg	0.066mg	0%