Soy Milk vs. White Rice
Nutrition comparison of Soy Milk and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and white rice:
- Soy milk has signficantly less carbohydrates than white rice.
- Soy milk is an excellent source of calcium.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, soy milk contains more riboflavin and Vitamin B12.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and soy milk has 67% less calories than white rice - white rice has 130 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and much heavier in fat compared to white rice per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | White Rice | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 46% | 91% |
| Fat | 31% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
White rice and soy milk contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
White rice has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and soy milk contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both white rice and soy milk are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than white rice - soy milk has 55ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than white rice - soy milk has 3.7iu of Vitamin D per 100 grams and white rice does not contain significant amounts.
Vitamin E
Soy milk and white rice contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Soy milk and white rice contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and white rice contain significant amounts of Vitamin B6.
| Soy Milk | White Rice | |
|---|---|---|
| Thiamin | 0.029 MG | 0.167 MG |
| Riboflavin | 0.184 MG | 0.016 MG |
| Niacin | 0.425 MG | 1.835 MG |
| Pantothenic acid | ~ | 0.411 MG |
| Vitamin B6 | 0.031 MG | 0.05 MG |
| Folate | 9 UG | 58 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Soy milk is an excellent source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
White rice has 255% more iron than soy milk - white rice has 1.5mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Soy milk has 321% more potassium than white rice - white rice has 29mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy milk has more alpha linoleic acid (ALA) than white rice per 100 grams.
| Soy Milk | White Rice | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.01 G |
| Total | 0.075 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, soy milk has more linoleic acid than white rice per 100 grams.
| Soy Milk | White Rice | |
|---|---|---|
| linoleic acid | 0.584 G | 0.046 G |
| Total | 0.584 G | 0.046 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and White Rice (Rice, white, medium-grain, enriched, cooked) .
Soy Milk g
()
|
Daily Values (%) |
Cooked White Rice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or soy milk contain more calories in 100 grams?White rice is high in calories and soy milk has 70% less calories than white rice - white rice has 130 calories in 100g and soy milk has 43 calories.
Does white rice or soy milk have more carbohydrates?
By weight, soy milk has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does white rice or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 40 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and soy milk has 123mg of calcium.