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  6. Wild rice raw vs. Soy milk

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

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How are wild rice raw and soy milk 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 contains 50 times more zinc than soy milk. Wild rice raw contains 5.96mg of zinc, while soy milk contains 0.12mg.
  • Wild rice raw has a higher glycemic index (57) than soy milk (37).

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

Infographic

Wild rice raw vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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%
Contains more CalciumCalcium +19%
Contains more SeleniumSelenium +71.4%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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%
Contains more Vitamin KVitamin K +57.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Soy milk DV% diff.
Phosphorus 433mg 52mg 54%
Zinc 5.96mg 0.12mg 53%
Manganese 1.329mg 0.223mg 48%
Copper 0.524mg 0.128mg 44%
Vitamin B3 6.733mg 0.513mg 39%
Magnesium 177mg 25mg 36%
Vitamin B6 0.391mg 0.077mg 24%
Carbs 74.9g 6.28g 23%
Protein 14.73g 3.27g 23%
Fiber 6.2g 0.6g 22%
Folate 95µg 18µg 19%
Iron 1.96mg 0.64mg 17%
Calories 357kcal 54kcal 15%
Vitamin B2 0.262mg 0.069mg 15%
Vitamin B5 1.074mg 0.373mg 14%
Potassium 427mg 118mg 9%
Vitamin B1 0.115mg 0.06mg 5%
Vitamin E 0.82mg 0.11mg 5%
Selenium 2.8µg 4.8µg 4%
Polyunsaturated fat 0.676g 0.961g 2%
Sodium 7mg 51mg 2%
Choline 35mg 23.6mg 2%
Fats 1.08g 1.75g 1%
Monounsaturated fat 0.159g 0.401g 1%
Vitamin K 1.9µg 3µg 1%
Net carbs 68.7g 5.68g N/A
Calcium 21mg 25mg 0%
Sugar 2.5g 3.99g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.205g 0%
Tryptophan 0.179mg 0.038mg 0%
Threonine 0.469mg 0.108mg 0%
Isoleucine 0.618mg 0.114mg 0%
Leucine 1.018mg 0.186mg 0%
Lysine 0.629mg 0.131mg 0%
Methionine 0.438mg 0.027mg 0%
Phenylalanine 0.721mg 0.113mg 0%
Valine 0.858mg 0.117mg 0%
Histidine 0.384mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +350.5%
Contains more CarbsCarbs +1092.7%
Contains more OtherOther +135.4%
Contains more FatsFats +62%
Contains more WaterWater +1034.7%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Mono. FatMonounsaturated fat +152.2%
Contains more Poly. FatPolyunsaturated fat +42.2%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.