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  6. Soy milk vs. Wild rice raw

Soy milk vs. Wild rice raw — In-Depth Nutrition Comparison

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How are soy milk and wild rice raw different?

  • Wild rice raw is higher than soy milk in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, vitamin B6, fiber, folate, and iron.
  • Wild rice raw covers your daily need for phosphorus, 54% more than soy milk.
  • Wild rice raw has a higher glycemic index (57) than soy milk (37).

Soymilk, original, and vanilla, unfortified and Wild rice, raw types were used in this article.

Infographic

Soy milk vs Wild rice raw 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" 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +19%
Contains more SeleniumSelenium +71.4%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +261.9%
Contains more IronIron +206.3%
Contains more CopperCopper +309.4%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +732.7%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +496%

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin KVitamin K +57.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +645.5%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +279.7%
Contains more Vitamin B3Vitamin B3 +1212.5%
Contains more Vitamin B5Vitamin B5 +187.9%
Contains more Vitamin B6Vitamin B6 +407.8%
Contains more FolateFolate +427.8%
Contains more CholineCholine +48.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy milk Wild rice raw DV% diff.
Phosphorus 52mg 433mg 54%
Zinc 0.12mg 5.96mg 53%
Manganese 0.223mg 1.329mg 48%
Copper 0.128mg 0.524mg 44%
Vitamin B3 0.513mg 6.733mg 39%
Magnesium 25mg 177mg 36%
Vitamin B6 0.077mg 0.391mg 24%
Carbs 6.28g 74.9g 23%
Protein 3.27g 14.73g 23%
Fiber 0.6g 6.2g 22%
Folate 18µg 95µg 19%
Iron 0.64mg 1.96mg 17%
Calories 54kcal 357kcal 15%
Vitamin B2 0.069mg 0.262mg 15%
Vitamin B5 0.373mg 1.074mg 14%
Potassium 118mg 427mg 9%
Vitamin B1 0.06mg 0.115mg 5%
Vitamin E 0.11mg 0.82mg 5%
Selenium 4.8µg 2.8µg 4%
Polyunsaturated fat 0.961g 0.676g 2%
Sodium 51mg 7mg 2%
Choline 23.6mg 35mg 2%
Fats 1.75g 1.08g 1%
Monounsaturated fat 0.401g 0.159g 1%
Vitamin K 3µg 1.9µg 1%
Net carbs 5.68g 68.7g N/A
Calcium 25mg 21mg 0%
Sugar 3.99g 2.5g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.205g 0.156g 0%
Tryptophan 0.038mg 0.179mg 0%
Threonine 0.108mg 0.469mg 0%
Isoleucine 0.114mg 0.618mg 0%
Leucine 0.186mg 1.018mg 0%
Lysine 0.131mg 0.629mg 0%
Methionine 0.027mg 0.438mg 0%
Phenylalanine 0.113mg 0.721mg 0%
Valine 0.117mg 0.858mg 0%
Histidine 0.061mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +62%
Contains more WaterWater +1034.7%
Contains more ProteinProtein +350.5%
Contains more CarbsCarbs +1092.7%
Contains more OtherOther +135.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +152.2%
Contains more Poly. FatPolyunsaturated fat +42.2%
Contains less Sat. FatSaturated fat -23.9%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Wild rice raw - 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.