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Soybean vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between Soybean and Brown rice?

  • Soybean is richer in Iron, Copper, Phosphorus, Fiber, Vitamin B2, Vitamin K, Potassium, Folate, and Magnesium, while Brown rice is higher in Vitamin B3.
  • Soybean's daily need coverage for Iron is 57% higher.
  • Brown rice has 96 times less Vitamin K than Soybean. Soybean has 19.2µg of Vitamin K, while Brown rice has 0.2µg.

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

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 CholineCholine +416.3%
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 B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +564.6%
Contains more FatsFats +824.7%
Contains more OtherOther +334.1%
Contains more CarbsCarbs +206%
Contains more WaterWater +12.3%

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +436.9%
Contains more Poly. FatPolyunsaturated fat +1283.6%
Contains less Sat. FatSaturated Fat -80%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 172kcal 123kcal Soybean
Protein 18.21g 2.74g Soybean
Fats 8.97g 0.97g Soybean
Vitamin C 1.7mg 0mg Soybean
Net carbs 2.36g 23.98g Brown rice
Carbs 8.36g 25.58g Brown rice
Magnesium 86mg 39mg Soybean
Calcium 102mg 3mg Soybean
Potassium 515mg 86mg Soybean
Iron 5.14mg 0.56mg Soybean
Sugar 3g 0.24g Brown rice
Fiber 6g 1.6g Soybean
Copper 0.407mg 0.106mg Soybean
Zinc 1.15mg 0.71mg Soybean
Starch 24.79g Brown rice
Phosphorus 245mg 103mg Soybean
Sodium 1mg 4mg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg 0.17mg Soybean
Manganese 0.824mg 0.974mg Brown rice
Selenium 7.3µg 5.8µg Soybean
Vitamin B1 0.155mg 0.178mg Brown rice
Vitamin B2 0.285mg 0.069mg Soybean
Vitamin B3 0.399mg 2.561mg Brown rice
Vitamin B5 0.179mg 0.38mg Brown rice
Vitamin B6 0.234mg 0.123mg Soybean
Vitamin K 19.2µg 0.2µg Soybean
Folate 54µg 9µg Soybean
Choline 47.5mg 9.2mg Soybean
Saturated Fat 1.297g 0.26g Brown rice
Monounsaturated Fat 1.981g 0.369g Soybean
Polyunsaturated fat 5.064g 0.366g Soybean
Tryptophan 0.242mg 0.033mg Soybean
Threonine 0.723mg 0.095mg Soybean
Isoleucine 0.807mg 0.109mg Soybean
Leucine 1.355mg 0.214mg Soybean
Lysine 1.108mg 0.099mg Soybean
Methionine 0.224mg 0.058mg Soybean
Phenylalanine 0.869mg 0.133mg Soybean
Valine 0.831mg 0.151mg Soybean
Histidine 0.449mg 0.066mg Soybean
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

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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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
13%
Brown rice
Minerals Daily Need Coverage Score
75%
Soybean
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 3mg)
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 - 2.76g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.037g)
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

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. 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.