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  6. Wild rice raw vs. Soybean meal

Wild rice raw vs. Soybean meal — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and soybean meal?

  • Wild rice raw is higher in vitamin B3; however, soybean meal is richer in copper, iron, manganese, potassium, folate, vitamin B1, phosphorus, magnesium, and calcium.
  • Soybean meal's daily need coverage for copper is 164% more.
  • Soybean meal contains 3 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while soybean meal contains 2.587mg.
  • Wild rice raw has a lower glycemic index (57) than soybean meal (68).

We used Wild rice, raw and Soy meal, defatted, raw types in this article.

Infographic

Wild rice raw vs Soybean meal 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more ZincZinc +17.8%
Contains more MagnesiumMagnesium +72.9%
Contains more CalciumCalcium +1061.9%
Contains more PotassiumPotassium +483.1%
Contains more IronIron +599%
Contains more CopperCopper +281.7%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +185.9%
Contains more SeleniumSelenium +17.9%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +500.9%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more FolateFolate +218.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Soybean meal DV% diff.
Copper 0.524mg 2mg 164%
Iron 1.96mg 13.7mg 147%
Manganese 1.329mg 3.8mg 107%
Protein 14.73g 49.2g 69%
Potassium 427mg 2490mg 61%
Folate 95µg 303µg 52%
Vitamin B1 0.115mg 0.691mg 48%
Phosphorus 433mg 701mg 38%
Magnesium 177mg 306mg 31%
Vitamin B3 6.733mg 2.587mg 26%
Fiber 6.2g 25%
Calcium 21mg 244mg 22%
Vitamin B5 1.074mg 1.976mg 18%
Vitamin B6 0.391mg 0.569mg 14%
Carbs 74.9g 35.89g 13%
Zinc 5.96mg 5.06mg 8%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Polyunsaturated fat 0.676g 1.045g 2%
Fats 1.08g 2.39g 2%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.159g 0.409g 1%
Saturated fat 0.156g 0.268g 1%
Calories 357kcal 337kcal 1%
Vitamin B2 0.262mg 0.251mg 1%
Selenium 2.8µg 3.3µg 1%
Net carbs 68.7g 35.89g N/A
Sugar 2.5g N/A
Sodium 7mg 3mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.179mg 0.653mg 0%
Threonine 0.469mg 1.952mg 0%
Isoleucine 0.618mg 2.18mg 0%
Leucine 1.018mg 3.66mg 0%
Lysine 0.629mg 2.991mg 0%
Methionine 0.438mg 0.606mg 0%
Phenylalanine 0.721mg 2.346mg 0%
Valine 0.858mg 2.243mg 0%
Histidine 0.384mg 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more CarbsCarbs +108.7%
Contains more WaterWater +11.8%
Contains more ProteinProtein +234%
Contains more FatsFats +121.3%
Contains more OtherOther +264.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +157.2%
Contains more Poly. FatPolyunsaturated fat +54.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.