Soy Milk vs. Wild Rice

Nutrition comparison of Soy Milk and Cooked Wild 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 wild rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy milk and wild rice:

  • Soy milk has 3.3 times less carbohydrates than wild rice.
  • Soy milk has more riboflavin and Vitamin B12, however, wild rice contains more niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy milk is an excellent source of calcium.
  • Wild rice has signficantly more dietary fiber than soy milk.
Detailed nutritional comparison of soy milk and wild rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.

Image of Soy Milk src
Image of Wild Rice src

Calories and Carbs

calories

Wild rice is high in calories and soy milk has 57% less calories than wild rice - wild rice has 101 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 wild rice per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Milk Wild Rice
Protein 24% 15%
Carbohydrates 46% 82%
Fat 31% 3%
Alcohol ~ ~

carbohydrates

Soy milk has 3.3 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.

dietary fiber

Wild rice has signficantly more dietary fiber than soy milk - wild rice has 1.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.

sugar

Wild rice and soy milk contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and soy milk has 3.7g of sugar.

Protein

protein

Wild rice and soy milk contain similar amounts of protein - wild rice has 4g of protein per 100 grams and soy milk has 2.6g of protein.

Fat

saturated fat

Both wild rice and soy milk are low in saturated fat - wild rice has 0.05g 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 wild rice - soy milk has 55ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin D

Soy milk has more Vitamin D than wild rice - soy milk has 3.7iu of Vitamin D per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and soy milk contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.

Vitamin K

Wild rice and soy milk contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.

The B Vitamins

Soy milk has more riboflavin and Vitamin B12, however, wild rice contains more niacin, pantothenic acid, Vitamin B6 and folate. Both soy milk and wild rice contain significant amounts of thiamin.

Soy Milk Wild Rice
Thiamin 0.029 MG 0.052 MG
Riboflavin 0.184 MG 0.087 MG
Niacin 0.425 MG 1.287 MG
Pantothenic acid ~ 0.154 MG
Vitamin B6 0.031 MG 0.135 MG
Folate 9 UG 26 UG
Vitamin B12 0.85 UG ~

Minerals

calcium

Soy milk is an excellent source of calcium and it has 40 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and soy milk has 123mg of calcium.

iron

Wild rice and soy milk contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and soy milk has 0.42mg of iron.

potassium

Wild rice and soy milk contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and soy milk has 122mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both soy milk and wild rice contain small amounts of beta-carotene.

Soy Milk Wild Rice
beta-carotene 2 UG 2 UG
lutein + zeaxanthin ~ 64 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both soy milk and wild rice contain significant amounts of alpha linoleic acid (ALA).

Soy Milk Wild Rice
alpha linoleic acid 0.075 G 0.095 G
Total 0.075 G 0.095 G

omega 6s

Comparing omega-6 fatty acids, soy milk has more linoleic acid than wild rice per 100 grams.

Soy Milk Wild Rice
linoleic acid 0.584 G 0.119 G
Total 0.584 G 0.119 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 Wild Rice (Wild rice, cooked) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does wild rice or soy milk contain more calories in 100 grams?
Wild rice is high in calories and soy milk has 60% less calories than wild rice - wild rice has 101 calories in 100g and soy milk has 43 calories.

Does wild rice or soy milk have more carbohydrates?
By weight, soy milk has 3.3 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.

Does wild rice or soy milk contain more calcium?
Soy milk is a rich source of calcium and it has 40 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and soy milk has 123mg of calcium.