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Soybean vs Wild rice - In-Depth Nutrition Comparison

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What are the main differences between Soybean and Wild rice?

  • Soybean is richer in Iron, Copper, Folate, Vitamin B1, Manganese, Vitamin B2, Potassium, Phosphorus, and Vitamin K, while Wild rice is higher in Vitamin B3.
  • Soybean's daily need coverage for Iron is 172% higher.
  • Wild rice has 25 times less Vitamin K than Soybean. Soybean has 47µg of Vitamin K, while Wild rice has 1.9µg.

We used Soybeans, mature seeds, raw and Wild rice, raw types in this comparison.

Infographic

Soybean vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean
Soybean
7
:
1
Wild rice
Wild rice
Contains more Iron +701%
Contains more Calcium +1219%
Contains more Potassium +320.8%
Contains more Magnesium +58.2%
Contains more Copper +216.4%
Contains more Phosphorus +62.6%
Contains less Sodium -71.4%
Contains more Zinc +21.9%
Soybean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +701%
Contains more Calcium +1219%
Contains more Potassium +320.8%
Contains more Magnesium +58.2%
Contains more Copper +216.4%
Contains more Phosphorus +62.6%
Contains less Sodium -71.4%
Contains more Zinc +21.9%

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
Soybean
Soybean
7
:
3
Wild rice
Wild rice
Contains more Vitamin C +∞%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Vitamin K +2373.7%
Contains more Folate +294.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391
Soybean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +15.8%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Vitamin K +2373.7%
Contains more Folate +294.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391

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
39
Wild rice
Mineral Summary Score
252
Soybean
96
Wild 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
88%
Wild rice
Carbohydrates
30%
Soybean
75%
Wild rice
Fats
92%
Soybean
5%
Wild rice

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 Wild rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.83g)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.728g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 43)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Soybean Wild rice Opinion
Calories 446 357 Soybean
Protein 36.49 14.73 Soybean
Fats 19.94 1.08 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 1.96 Soybean
Calcium 277 21 Soybean
Potassium 1797 427 Soybean
Magnesium 280 177 Soybean
Sugar 7.33 2.5 Wild rice
Fiber 9.3 6.2 Soybean
Copper 1.658 0.524 Soybean
Zinc 4.89 5.96 Wild rice
Starch
Phosphorus 704 433 Soybean
Sodium 2 7 Soybean
Vitamin A 22 19 Soybean
Vitamin E 0.85 0.82 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.115 Soybean
Vitamin B2 0.87 0.262 Soybean
Vitamin B3 1.623 6.733 Wild rice
Vitamin B5 0.793 1.074 Wild rice
Vitamin B6 0.377 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 47 1.9 Soybean
Folate 375 95 Soybean
Trans Fat 0 Wild rice
Saturated Fat 2.884 0.156 Wild rice
Monounsaturated Fat 4.404 0.159 Soybean
Polyunsaturated fat 11.255 0.676 Soybean
Tryptophan 0.591 0.179 Soybean
Threonine 1.766 0.469 Soybean
Isoleucine 1.971 0.618 Soybean
Leucine 3.309 1.018 Soybean
Lysine 2.706 0.629 Soybean
Methionine 0.547 0.438 Soybean
Phenylalanine 2.122 0.721 Soybean
Valine 2.029 0.858 Soybean
Histidine 1.097 0.384 Soybean
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.