CALORIC DENSITY
Soybeans, green, raw
Rice, white, glutinous, ckd
1.47
0.97
11450
20055
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 18g
Protein = 4g
Carbohydrates = 15g
Carbohydrates = 43g
Fat = 9g
Fat = 0g
Fiber = 6g
Fiber = 2g
Monounsaturated = 2g
Monounsaturated = 0g
Polyunsaturated = 4g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 18g 4g Carbohydrate 15g 43g Fiber 6g 2g Fat 9g 0g Monounsat. Fat 2g 0g Polyunsat. Fat 4g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 1%
Vitamin A = 2%
Vitamin A = 0%
Vitamin C = 53%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 1%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 1% Vitamin A 2% 0% Vitamin C 53% 0% Vitamin E 0% 1% Vitamin K 0% 0%
Soybeans have significantly more Vitamins C than rice. Soybeans are a good source of Riboflavin, Potassium, Magnesium. Soybeans are a great source of Vitamin C, Thiamin, Calcium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 59%
Vitamin B1 = 4%
Vitamin B2 = 22%
Vitamin B2 = 2%
Vitamin B3 = 19%
Vitamin B3 = 5%
Vitamin B5 = 4%
Vitamin B5 = 9%
Vitamin B6 = 8%
Vitamin B6 = 5%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 59% 4% Vitamin B2 22% 2% Vitamin B3 19% 5% Vitamin B5 4% 9% Vitamin B6 8% 5% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 1%
Potassium = 24%
Potassium = 1%
Calcium = 54%
Calcium = 1%
Magnesium = 25%
Magnesium = 3%
Phosphorus = 46%
Phosphorus = 3%
Iron = 80%
Iron = 5%
Manganese = 32%
Manganese = 23%
Selenium = 5%
Selenium = 26%
Copper = 17%
Copper = 10%
Zinc = 14%
Zinc = 9%
Sodium 1% 1% Potasium 24% 1% Calcium 54% 1% Magnesium 25% 3% Phosphorus 46% 3% Iron 80% 5% Manganese 32% 23% Selenium 5% 26% Copper 17% 10% Zinc 14% 9%
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