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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.

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" 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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.
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% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Wild rice 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
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +3862%
Contains more Poly. FatPolyunsaturated fat +2277.5%
Contains less Sat. FatSaturated fat -96.2%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.