Soybean vs. Rice — In-Depth Nutrition Comparison

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The main differences between soybeans and rice

Soybeans are richer than rice in iron, copper, protein, phosphorus, fiber, vitamin B2, magnesium, vitamin K, manganese, and potassium.
Daily need coverage for iron for soybeans is 49% higher.
Soybeans have a lower glycemic index than rice.

Food types used in this article are Soybeans, mature cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Rice

Contains more MagnesiumMagnesium	+616.7%
Contains more CalciumCalcium	+920%
Contains more PotassiumPotassium	+1371.4%
Contains more IronIron	+328.3%
Contains more CopperCopper	+489.9%
Contains more ZincZinc	+134.7%
Contains more PhosphorusPhosphorus	+469.8%
Contains more ManganeseManganese	+74.6%

~equal in Sodium ~1mg

~equal in Selenium ~7.5µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+775%
Contains more Vitamin B2Vitamin B2	+2092.3%
Contains more Vitamin B6Vitamin B6	+151.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B3Vitamin B3	+269.9%
Contains more Vitamin B5Vitamin B5	+117.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.163mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.14mg	1.2mg	49%
Copper	0.407mg	0.069mg	38%
Polyunsaturated fat	5.064g	0.076g	33%
Protein	18.21g	2.69g	31%
Phosphorus	245mg	43mg	29%
Fiber	6g	0.4g	22%
Vitamin B2	0.285mg	0.013mg	21%
Magnesium	86mg	12mg	18%
Vitamin K	19.2µg	0µg	16%
Manganese	0.824mg	0.472mg	15%
Potassium	515mg	35mg	14%
Fats	8.97g	0.28g	13%
Vitamin B6	0.234mg	0.093mg	11%
Calcium	102mg	10mg	9%
Choline	47.5mg	2.1mg	8%
Carbs	8.36g	28.17g	7%
Vitamin B3	0.399mg	1.476mg	7%
Zinc	1.15mg	0.49mg	6%
Saturated fat	1.297g	0.077g	6%
Monounsaturated fat	1.981g	0.088g	5%
Vitamin B5	0.179mg	0.39mg	4%
Calories	172kcal	130kcal	2%
Vitamin C	1.7mg	0mg	2%
Vitamin E	0.35mg	0.04mg	2%
Vitamin B1	0.155mg	0.163mg	1%
Folate	54µg	58µg	1%
Protein per 100 calories	11g	2.1g	N/A
Calories per 10 g protein	94kcal	483kcal	N/A
Weight per 100 calories	58g	77g	N/A
Unsaturated / Saturated Fat ratio	5.4	2.1	N/A
Net carbs	2.36g	27.77g	N/A
Sugar	3g	0.05g	N/A
Sodium	1mg	1mg	0%
Selenium	7.3µg	7.5µg	0%
Tryptophan	0.242mg	0.031mg	0%
Threonine	0.723mg	0.096mg	0%
Isoleucine	0.807mg	0.116mg	0%
Leucine	1.355mg	0.222mg	0%
Lysine	1.108mg	0.097mg	0%
Methionine	0.224mg	0.063mg	0%
Phenylalanine	0.869mg	0.144mg	0%
Valine	0.831mg	0.164mg	0%
Histidine	0.449mg	0.063mg	0%