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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +9133.3%
Contains more Iron +2703.6%
Contains more Magnesium +617.9%
Contains more Phosphorus +583.5%
Contains more Potassium +1989.5%
Contains less Sodium -50%
Contains more Zinc +588.7%
Contains more Copper +1464.2%

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 A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
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 Folate +4066.7%
Contains more Vitamin K +23400%
Contains more Vitamin B3 +57.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
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 Folate +4066.7%
Contains more Vitamin K +23400%
Contains more Vitamin B3 +57.8%

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

All nutrients comparison - raw data values

Nutrient Soybean Brown rice Opinion
Net carbs 20.86g 23.98g Brown rice
Protein 36.49g 2.74g Soybean
Fats 19.94g 0.97g Soybean
Carbs 30.16g 25.58g Soybean
Calories 446kcal 123kcal Soybean
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 7.33g 0.24g Brown rice
Fiber 9.3g 1.6g Soybean
Calcium 277mg 3mg Soybean
Iron 15.7mg 0.56mg Soybean
Magnesium 280mg 39mg Soybean
Phosphorus 704mg 103mg Soybean
Potassium 1797mg 86mg Soybean
Sodium 2mg 4mg Soybean
Zinc 4.89mg 0.71mg Soybean
Copper 1.658mg 0.106mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.17mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.178mg Soybean
Vitamin B2 0.87mg 0.069mg Soybean
Vitamin B3 1.623mg 2.561mg Brown rice
Vitamin B5 0.793mg 0.38mg Soybean
Vitamin B6 0.377mg 0.123mg Soybean
Folate 375µg 9µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0.2µg Soybean
Tryptophan 0.591mg 0.033mg Soybean
Threonine 1.766mg 0.095mg Soybean
Isoleucine 1.971mg 0.109mg Soybean
Leucine 3.309mg 0.214mg Soybean
Lysine 2.706mg 0.099mg Soybean
Methionine 0.547mg 0.058mg Soybean
Phenylalanine 2.122mg 0.133mg Soybean
Valine 2.029mg 0.151mg Soybean
Histidine 1.097mg 0.066mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.26g Brown rice
Monounsaturated Fat 4.404g 0.369g Soybean
Polyunsaturated fat 11.255g 0.366g Soybean

Which food is preferable for your diet?

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

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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

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)

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.