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 folate.
- Daily need coverage for iron for soybeans is 62% 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, unenriched, cooked without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +616.7% |
| Contains more CalciumCalcium | +920% |
| Contains more PotassiumPotassium | +1371.4% |
| Contains more IronIron | +2470% |
| Contains more CopperCopper | +489.9% |
| Contains more ZincZinc | +134.7% |
| Contains more PhosphorusPhosphorus | +469.8% |
| Contains more ManganeseManganese | +74.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B1Vitamin B1 | +675% |
| Contains more Vitamin B2Vitamin B2 | +2092.3% |
| Contains more Vitamin B6Vitamin B6 | +151.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1700% |
| Contains more CholineCholine | +2161.9% |
| Contains more Vitamin B5Vitamin B5 | +117.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.2mg | 62% |
| 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% |
| Folate | 54µg | 3µg | 13% |
| Vitamin B1 | 0.155mg | 0.02mg | 11% |
| Vitamin B6 | 0.234mg | 0.093mg | 11% |
| Calcium | 102mg | 10mg | 9% |
| Choline | 47.5mg | 2.1mg | 8% |
| Carbs | 8.36g | 28.17g | 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% |
| Calories | 172kcal | 130kcal | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin E | 0.35mg | 0.04mg | 2% |
| Net carbs | 2.36g | 27.77g | N/A |
| Sugar | 3g | 0.05g | N/A |
| Sodium | 1mg | 1mg | 0% |
| Selenium | 7.3µg | 7.5µg | 0% |
| Vitamin B3 | 0.399mg | 0.4mg | 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
| 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
| Contains more Mono. FatMonounsaturated fat | +2151.1% |
| Contains more Poly. FatPolyunsaturated fat | +6563.2% |
| Contains less Sat. FatSaturated fat | -94.1% |