Rice VS Soy
A detailed nutritional comparison
Rice
Soy
🎯 Quick Verdict
Soy outshines rice nutritionally with significantly higher protein, fiber, vitamins, and minerals. Rice, however, is lower in calories and carbs, making it a better choice for calorie-conscious diets. Soy is ideal for nutrient density and protein-rich diets, while rice suits lighter meals and energy-focused diets like endurance athletes or weight management plans.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 | 172 | ✓ |
| Protein | 2.7g | 17g | ✓ |
| Carbs | 28.2g | 9g | ✓ |
| Fat | 0.3g | 9g | ✓ |
| Fiber | 0.4g | 6g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg | 0.3mg | ✓ |
| Iron | 0.2mg | 3.5mg | ✓ |
| Calcium | 10mg | 277mg | ✓ |
| Magnesium | 12mg | 65mg | ✓ |
🏆 Category Winners
Protein
Soy provides 17g of protein per serving compared to only 2.7g in rice.
Fiber
Soy contains 6g of fiber, significantly higher than rice's 0.4g.
Calories
Food1 (rice) has about 30% fewer calories per serving than soy.
Vitamins
Soy offers substantially higher amounts of vitamins and minerals like calcium and iron compared to rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Soy is low-carb (9g per serving), while rice is high-carb (28.2g per serving).
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and soy are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor soy contains gluten.
Paleo
Food 1: Compatible
Food 2: Not Compatible
While rice is acceptable on some paleo plans, soy is excluded as a legume.
Low Carb
Food 1: Not Compatible
Food 2: Compatible
Food2 (soy) is low in carbohydrates (9g) compared to rice (28.2g).
💪 Health Benefits Comparison
Food 1 Benefits
- Easily digestible source of energy for active individuals
- Low in fat for calorie-conscious diets
- Gluten-free and suitable for sensitive stomachs
Food 2 Benefits
- Rich in protein for muscle development and maintenance
- High fiber content supports digestion and satiety
- Abundant in calcium, iron, and magnesium, aiding bone and blood health
✅ The Bottom Line
Soy is a nutrient-dense powerhouse with high protein, fiber, and essential minerals, making it ideal for athletes, vegans, and those seeking a balanced diet. Rice is lower in calories and easily digestible, making it a go-to for weight management and endurance athletes. Choose soy for a protein-rich nutritional boost, and opt for rice for lighter meals or quick energy refueling.
Choose Food 1 for: Weight management, endurance athletes, sensitive stomachs
Choose Food 2 for: Athletes, high-protein diets, nutrient-dense meals
