Soybean vs. Wild rice — In-Depth Nutrition Comparison
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How are soybeans and wild rice different?
- Wild rice contains less iron, copper, manganese, phosphorus, fiber, vitamin K, vitamin B2, magnesium, potassium, and selenium than soybeans.
- Soybeans cover your daily need for iron, 57% more than wild rice.
- Soybeans have 38 times more vitamin K than wild rice. Soybeans have 19.2µg of vitamin K, while wild rice has 0.5µg.
- Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of soybeans is 14.
Soybeans, mature cooked, boiled, without salt and Wild rice, cooked types were used in this article.
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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 | +168.8% |
| Contains more CalciumCalcium | +3300% |
| Contains more PotassiumPotassium | +409.9% |
| Contains more IronIron | +756.7% |
| Contains more CopperCopper | +236.4% |
| Contains more PhosphorusPhosphorus | +198.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +192.2% |
| Contains more SeleniumSelenium | +812.5% |
| Contains more ZincZinc | +16.5% |
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 | +45.8% |
| Contains more Vitamin B1Vitamin B1 | +198.1% |
| Contains more Vitamin B2Vitamin B2 | +227.6% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more Vitamin B6Vitamin B6 | +73.3% |
| Contains more Vitamin KVitamin K | +3740% |
| Contains more FolateFolate | +107.7% |
| Contains more CholineCholine | +365.7% |
| Contains more Vitamin B3Vitamin B3 | +222.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.14mg | 0.6mg | 57% |
| Polyunsaturated fat | 5.064g | 0.213g | 32% |
| Copper | 0.407mg | 0.121mg | 32% |
| Protein | 18.21g | 3.99g | 28% |
| Manganese | 0.824mg | 0.282mg | 24% |
| Phosphorus | 245mg | 82mg | 23% |
| Fiber | 6g | 1.8g | 17% |
| Vitamin K | 19.2µg | 0.5µg | 16% |
| Vitamin B2 | 0.285mg | 0.087mg | 15% |
| Fats | 8.97g | 0.34g | 13% |
| Magnesium | 86mg | 32mg | 13% |
| Potassium | 515mg | 101mg | 12% |
| Selenium | 7.3µg | 0.8µg | 12% |
| Calcium | 102mg | 3mg | 10% |
| Vitamin B1 | 0.155mg | 0.052mg | 9% |
| Vitamin B6 | 0.234mg | 0.135mg | 8% |
| Folate | 54µg | 26µg | 7% |
| Choline | 47.5mg | 10.2mg | 7% |
| Vitamin B3 | 0.399mg | 1.287mg | 6% |
| Saturated fat | 1.297g | 0.049g | 6% |
| Monounsaturated fat | 1.981g | 0.05g | 5% |
| Calories | 172kcal | 101kcal | 4% |
| Carbs | 8.36g | 21.34g | 4% |
| Zinc | 1.15mg | 1.34mg | 2% |
| Vitamin C | 1.7mg | 0mg | 2% |
| Vitamin B5 | 0.179mg | 0.154mg | 1% |
| Vitamin E | 0.35mg | 0.24mg | 1% |
| Net carbs | 2.36g | 19.54g | N/A |
| Sugar | 3g | 0.73g | N/A |
| Sodium | 1mg | 3mg | 0% |
| Tryptophan | 0.242mg | 0.049mg | 0% |
| Threonine | 0.723mg | 0.127mg | 0% |
| Isoleucine | 0.807mg | 0.167mg | 0% |
| Leucine | 1.355mg | 0.276mg | 0% |
| Lysine | 1.108mg | 0.17mg | 0% |
| Methionine | 0.224mg | 0.119mg | 0% |
| Phenylalanine | 0.869mg | 0.195mg | 0% |
| Valine | 0.831mg | 0.232mg | 0% |
| Histidine | 0.449mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +356.4% |
| Contains more FatsFats | +2538.2% |
| Contains more OtherOther | +377.5% |
| Contains more CarbsCarbs | +155.3% |
| Contains more WaterWater | +18.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3862% |
| Contains more Poly. FatPolyunsaturated fat | +2277.5% |
| Contains less Sat. FatSaturated fat | -96.2% |
