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  6. Wild rice raw vs. Soybean raw

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

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

  • Wild rice raw is richer in vitamin B3, while soybean raw is higher in iron, copper, folate, vitamin B1, manganese, vitamin B2, potassium, phosphorus, and vitamin K.
  • Soybean raw's daily need coverage for iron is 172% higher.
  • Soybean raw has 4 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while soybean raw has 1.623mg.
  • Wild rice raw has a higher glycemic index (57) than soybean raw (14).

We used Wild rice, raw and Soybeans, mature seeds, raw types in this comparison.

Infographic

Wild rice raw vs Soybean 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 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more ZincZinc +21.9%
Contains more MagnesiumMagnesium +58.2%
Contains more CalciumCalcium +1219%
Contains more PotassiumPotassium +320.8%
Contains more IronIron +701%
Contains more CopperCopper +216.4%
Contains more PhosphorusPhosphorus +62.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +89.4%
Contains more SeleniumSelenium +535.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +314.8%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +660%
Contains more Vitamin B2Vitamin B2 +232.1%
Contains more Vitamin KVitamin K +2373.7%
Contains more FolateFolate +294.7%
Contains more CholineCholine +231.1%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Soybean raw DV% diff.
Iron 1.96mg 15.7mg 172%
Copper 0.524mg 1.658mg 126%
Polyunsaturated fat 0.676g 11.255g 71%
Folate 95µg 375µg 70%
Vitamin B1 0.115mg 0.874mg 63%
Manganese 1.329mg 2.517mg 52%
Vitamin B2 0.262mg 0.87mg 47%
Protein 14.73g 36.49g 44%
Potassium 427mg 1797mg 40%
Phosphorus 433mg 704mg 39%
Vitamin K 1.9µg 47µg 38%
Vitamin B3 6.733mg 1.623mg 32%
Fats 1.08g 19.94g 29%
Selenium 2.8µg 17.8µg 27%
Calcium 21mg 277mg 26%
Magnesium 177mg 280mg 25%
Carbs 74.9g 30.16g 15%
Choline 35mg 115.9mg 15%
Saturated fat 0.156g 2.884g 12%
Fiber 6.2g 9.3g 12%
Monounsaturated fat 0.159g 4.404g 11%
Zinc 5.96mg 4.89mg 10%
Vitamin C 0mg 6mg 7%
Vitamin B5 1.074mg 0.793mg 6%
Calories 357kcal 446kcal 4%
Vitamin B6 0.391mg 0.377mg 1%
Net carbs 68.7g 20.86g N/A
Sugar 2.5g 7.33g N/A
Sodium 7mg 2mg 0%
Vitamin E 0.82mg 0.85mg 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.179mg 0.591mg 0%
Threonine 0.469mg 1.766mg 0%
Isoleucine 0.618mg 1.971mg 0%
Leucine 1.018mg 3.309mg 0%
Lysine 0.629mg 2.706mg 0%
Methionine 0.438mg 0.547mg 0%
Phenylalanine 0.721mg 2.122mg 0%
Valine 0.858mg 2.029mg 0%
Histidine 0.384mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +148.3%
Contains more ProteinProtein +147.7%
Contains more FatsFats +1746.3%
Contains more WaterWater +10.1%
Contains more OtherOther +218.3%

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +2669.8%
Contains more Poly. FatPolyunsaturated fat +1564.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.