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Wild rice vs Soybean meal - In-Depth Nutrition Comparison

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What are the differences between Wild rice and Soybean meal?

  • Wild rice 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. Wild rice contains 6.733mg of Vitamin B3, while Soybean meal contains 2.587mg.

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

Infographic

Wild rice vs Soybean meal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +17.8%
Contains more Calcium +1061.9%
Contains more Iron +599%
Contains more Magnesium +72.9%
Contains more Phosphorus +61.9%
Contains more Potassium +483.1%
Contains less Sodium -57.1%
Contains more Copper +281.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Contains more Zinc +17.8%
Contains more Calcium +1061.9%
Contains more Iron +599%
Contains more Magnesium +72.9%
Contains more Phosphorus +61.9%
Contains more Potassium +483.1%
Contains less Sodium -57.1%
Contains more Copper +281.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +160.3%
Contains more Vitamin A +110.5%
Contains more Vitamin B1 +500.9%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +45.5%
Contains more Folate +218.9%
Equal in Vitamin B2 - 0.251
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin B3 +160.3%
Contains more Vitamin A +110.5%
Contains more Vitamin B1 +500.9%
Contains more Vitamin B5 +84%
Contains more Vitamin B6 +45.5%
Contains more Folate +218.9%
Equal in Vitamin B2 - 0.251

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice Soybean meal
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Soybean meal Opinion
Net carbs 68.7g 35.89g Wild rice
Protein 14.73g 49.2g Soybean meal
Fats 1.08g 2.39g Soybean meal
Carbs 74.9g 35.89g Wild rice
Calories 357kcal 337kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Soybean meal
Fiber 6.2g g Wild rice
Calcium 21mg 244mg Soybean meal
Iron 1.96mg 13.7mg Soybean meal
Magnesium 177mg 306mg Soybean meal
Phosphorus 433mg 701mg Soybean meal
Potassium 427mg 2490mg Soybean meal
Sodium 7mg 3mg Soybean meal
Zinc 5.96mg 5.06mg Wild rice
Copper 0.524mg 2mg Soybean meal
Vitamin A 19IU 40IU Soybean meal
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.691mg Soybean meal
Vitamin B2 0.262mg 0.251mg Wild rice
Vitamin B3 6.733mg 2.587mg Wild rice
Vitamin B5 1.074mg 1.976mg Soybean meal
Vitamin B6 0.391mg 0.569mg Soybean meal
Folate 95µg 303µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.653mg Soybean meal
Threonine 0.469mg 1.952mg Soybean meal
Isoleucine 0.618mg 2.18mg Soybean meal
Leucine 1.018mg 3.66mg Soybean meal
Lysine 0.629mg 2.991mg Soybean meal
Methionine 0.438mg 0.606mg Soybean meal
Phenylalanine 0.721mg 2.346mg Soybean meal
Valine 0.858mg 2.243mg Soybean meal
Histidine 0.384mg 1.212mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.268g Wild rice
Monounsaturated Fat 0.159g 0.409g Soybean meal
Polyunsaturated fat 0.676g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Soybean meal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
63
Soybean meal
Mineral Summary Score
96
Wild rice
266
Soybean meal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
295%
Soybean meal
Carbohydrates
75%
Wild rice
36%
Soybean meal
Fats
5%
Wild rice
11%
Soybean meal

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.