Soy milk vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between soy milk and brown rice?

Brown rice is richer than soy milk in manganese, vitamin B3, vitamin B1, phosphorus, and zinc.
Brown rice's daily need coverage for manganese is 33% more.
Soy milk has 17 times more sugar than brown rice. While soy milk has 3.99g of sugar, brown rice has only 0.24g.
The glycemic index of soy milk is lower.

We used Soymilk, original, and vanilla, unfortified and Rice, brown, long-grain, cooked types 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.

Soy milk

Brown rice

Contains more CalciumCalcium	+733.3%
Contains more PotassiumPotassium	+37.2%
Contains more IronIron	+14.3%
Contains more CopperCopper	+20.8%

Contains more MagnesiumMagnesium	+56%
Contains more ZincZinc	+491.7%
Contains more PhosphorusPhosphorus	+98.1%
Contains less SodiumSodium	-92.2%
Contains more ManganeseManganese	+336.8%
Contains more SeleniumSelenium	+20.8%

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.

Soy milk

Brown rice

Contains more Vitamin KVitamin K	+1400%
Contains more FolateFolate	+100%
Contains more CholineCholine	+156.5%

Contains more Vitamin EVitamin E	+54.5%
Contains more Vitamin B1Vitamin B1	+196.7%
Contains more Vitamin B3Vitamin B3	+399.2%
Contains more Vitamin B6Vitamin B6	+59.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.069mg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.223mg	0.974mg	33%
Vitamin B3	0.513mg	2.561mg	13%
Starch		24.79g	10%
Vitamin B1	0.06mg	0.178mg	10%
Phosphorus	52mg	103mg	7%
Carbs	6.28g	25.58g	6%
Zinc	0.12mg	0.71mg	5%
Vitamin B6	0.077mg	0.123mg	4%
Polyunsaturated fat	0.961g	0.366g	4%
Fiber	0.6g	1.6g	4%
Choline	23.6mg	9.2mg	3%
Calories	54kcal	123kcal	3%
Magnesium	25mg	39mg	3%
Copper	0.128mg	0.106mg	2%
Sodium	51mg	4mg	2%
Selenium	4.8µg	5.8µg	2%
Calcium	25mg	3mg	2%
Vitamin K	3µg	0.2µg	2%
Folate	18µg	9µg	2%
Iron	0.64mg	0.56mg	1%
Potassium	118mg	86mg	1%
Protein	3.27g	2.74g	1%
Fats	1.75g	0.97g	1%
Net carbs	5.68g	23.98g	N/A
Sugar	3.99g	0.24g	N/A
Vitamin E	0.11mg	0.17mg	0%
Vitamin B2	0.069mg	0.069mg	0%
Vitamin B5	0.373mg	0.38mg	0%
Saturated fat	0.205g	0.26g	0%
Monounsaturated fat	0.401g	0.369g	0%
Tryptophan	0.038mg	0.033mg	0%
Threonine	0.108mg	0.095mg	0%
Isoleucine	0.114mg	0.109mg	0%
Leucine	0.186mg	0.214mg	0%
Lysine	0.131mg	0.099mg	0%
Methionine	0.027mg	0.058mg	0%
Phenylalanine	0.113mg	0.133mg	0%
Valine	0.117mg	0.151mg	0%
Histidine	0.061mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A