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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
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 +1219%
Contains more Iron +701%
Contains more Magnesium +58.2%
Contains more Phosphorus +62.6%
Contains more Potassium +320.8%
Contains less Sodium -71.4%
Contains more Copper +216.4%
Contains more Zinc +21.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +1219%
Contains more Iron +701%
Contains more Magnesium +58.2%
Contains more Phosphorus +62.6%
Contains more Potassium +320.8%
Contains less Sodium -71.4%
Contains more Copper +216.4%
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
:
Contains more Vitamin A +15.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Folate +294.7%
Contains more Vitamin K +2373.7%
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 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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +15.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +232.1%
Contains more Folate +294.7%
Contains more Vitamin K +2373.7%
Contains more Vitamin B3 +314.8%
Contains more Vitamin B5 +35.4%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391

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

All nutrients comparison - raw data values

Nutrient Soybean Wild rice Opinion
Net carbs 20.86g 68.7g Wild rice
Protein 36.49g 14.73g Soybean
Fats 19.94g 1.08g Soybean
Carbs 30.16g 74.9g Wild rice
Calories 446kcal 357kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 2.5g Wild rice
Fiber 9.3g 6.2g Soybean
Calcium 277mg 21mg Soybean
Iron 15.7mg 1.96mg Soybean
Magnesium 280mg 177mg Soybean
Phosphorus 704mg 433mg Soybean
Potassium 1797mg 427mg Soybean
Sodium 2mg 7mg Soybean
Zinc 4.89mg 5.96mg Wild rice
Copper 1.658mg 0.524mg Soybean
Vitamin A 22IU 19IU Soybean
Vitamin E 0.85mg 0.82mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.115mg Soybean
Vitamin B2 0.87mg 0.262mg Soybean
Vitamin B3 1.623mg 6.733mg Wild rice
Vitamin B5 0.793mg 1.074mg Wild rice
Vitamin B6 0.377mg 0.391mg Wild rice
Folate 375µg 95µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 1.9µg Soybean
Tryptophan 0.591mg 0.179mg Soybean
Threonine 1.766mg 0.469mg Soybean
Isoleucine 1.971mg 0.618mg Soybean
Leucine 3.309mg 1.018mg Soybean
Lysine 2.706mg 0.629mg Soybean
Methionine 0.547mg 0.438mg Soybean
Phenylalanine 2.122mg 0.721mg Soybean
Valine 2.029mg 0.858mg Soybean
Histidine 1.097mg 0.384mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 2.884g 0.156g Wild rice
Monounsaturated Fat 4.404g 0.159g Soybean
Polyunsaturated fat 11.255g 0.676g Soybean

Which food is preferable for your diet?

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

People also compare

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

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)

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.