Soy milk vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between soy milk and rice
- Soy milk has more copper; however, rice is higher in manganese, folate, vitamin B1, iron, and vitamin B3.
- Rice covers your daily manganese needs 11% more than soy milk.
- Rice contains 11 times less choline than soy milk. Soy milk contains 23.6mg of choline, while rice contains 2.1mg.
- The glycemic index of rice is higher.
Food varieties used in this article are Soymilk, original, and vanilla, unfortified and Rice, white, long-grain, regular, enriched, cooked.
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 | +108.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +237.1% |
| Contains more CopperCopper | +85.5% |
| Contains more PhosphorusPhosphorus | +20.9% |
| Contains more IronIron | +87.5% |
| Contains more ZincZinc | +308.3% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +111.7% |
| Contains more SeleniumSelenium | +56.3% |
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 EVitamin E | +175% |
| Contains more Vitamin B2Vitamin B2 | +430.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1023.8% |
| Contains more Vitamin B1Vitamin B1 | +171.7% |
| Contains more Vitamin B3Vitamin B3 | +187.7% |
| Contains more Vitamin B6Vitamin B6 | +20.8% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.223mg | 0.472mg | 11% |
| Folate | 18µg | 58µg | 10% |
| Vitamin B1 | 0.06mg | 0.163mg | 9% |
| Copper | 0.128mg | 0.069mg | 7% |
| Carbs | 6.28g | 28.17g | 7% |
| Iron | 0.64mg | 1.2mg | 7% |
| Polyunsaturated fat | 0.961g | 0.076g | 6% |
| Vitamin B3 | 0.513mg | 1.476mg | 6% |
| Selenium | 4.8µg | 7.5µg | 5% |
| Calories | 54kcal | 130kcal | 4% |
| Choline | 23.6mg | 2.1mg | 4% |
| Vitamin B2 | 0.069mg | 0.013mg | 4% |
| Zinc | 0.12mg | 0.49mg | 3% |
| Vitamin K | 3µg | 0µg | 3% |
| Magnesium | 25mg | 12mg | 3% |
| Sodium | 51mg | 1mg | 2% |
| Fats | 1.75g | 0.28g | 2% |
| Potassium | 118mg | 35mg | 2% |
| Calcium | 25mg | 10mg | 2% |
| Phosphorus | 52mg | 43mg | 1% |
| Fiber | 0.6g | 0.4g | 1% |
| Monounsaturated fat | 0.401g | 0.088g | 1% |
| Protein | 3.27g | 2.69g | 1% |
| Saturated fat | 0.205g | 0.077g | 1% |
| Vitamin B6 | 0.077mg | 0.093mg | 1% |
| Net carbs | 5.68g | 27.77g | N/A |
| Sugar | 3.99g | 0.05g | N/A |
| Vitamin E | 0.11mg | 0.04mg | 0% |
| Vitamin B5 | 0.373mg | 0.39mg | 0% |
| Tryptophan | 0.038mg | 0.031mg | 0% |
| Threonine | 0.108mg | 0.096mg | 0% |
| Isoleucine | 0.114mg | 0.116mg | 0% |
| Leucine | 0.186mg | 0.222mg | 0% |
| Lysine | 0.131mg | 0.097mg | 0% |
| Methionine | 0.027mg | 0.063mg | 0% |
| Phenylalanine | 0.113mg | 0.144mg | 0% |
| Valine | 0.117mg | 0.164mg | 0% |
| Histidine | 0.061mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.6% |
| Contains more FatsFats | +525% |
| Contains more WaterWater | +28.7% |
| Contains more OtherOther | +54.8% |
| Contains more CarbsCarbs | +348.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +355.7% |
| Contains more Poly. FatPolyunsaturated fat | +1164.5% |
| Contains less Sat. FatSaturated fat | -62.4% |
