Wild Rice vs. Soy Flour

Nutrition comparison of Cooked Wild Rice and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked wild rice versus soy flour (100g each) below using 2020 USDA and NIH data[1].

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

  • Both wild rice and soy flour are high in calories.
  • Soy flour has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than soy flour.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Wild rice has 11.7 times less sugar than soy flour.
  • Wild rice has 25.3 times less saturated fat than soy flour.
Detailed nutritional comparison of wild rice and soy flour 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: Wild Rice (Wild rice, cooked) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Soy Flour src

Calories and Carbs

calories

Both wild rice and soy flour are high in calories. Soy flour has 268% more calories than wild rice - wild rice has 101 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Soy Flour
Protein 15% 50%
Carbohydrates 82% 31%
Fat 3% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and wild rice has 30% less carbohydrates than soy flour - wild rice has 21.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 789% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Wild rice has 11.7 times less sugar than soy flour - wild rice has 0.73g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 11 times more protein than wild rice - wild rice has 4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Wild rice has 25.3 times less saturated fat than soy flour - wild rice has 0.05g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Soy flour and wild rice contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.

Vitamin E

Wild rice and soy flour contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Wild rice and soy flour contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Wild Rice Soy Flour
Thiamin 0.052 MG 1.088 MG
Riboflavin 0.087 MG 0.28 MG
Niacin 1.287 MG 2.95 MG
Pantothenic acid 0.154 MG 1.55 MG
Vitamin B6 0.135 MG 1.05 MG
Folate 26 UG 289 UG

Minerals

calcium

Soy flour is an excellent source of calcium and it has 94 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 12 times more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 19 times more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and soy flour has 2090mg 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, soy flour has more beta-carotene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than soy flour per 100 grams.

Wild Rice Soy Flour
beta-carotene 2 UG 24 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than wild rice per 100 grams.

Wild Rice Soy Flour
alpha linoleic acid 0.095 G 0.555 G
Total 0.095 G 0.555 G

omega 6s

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

Wild Rice Soy Flour
linoleic acid 0.119 G 3.66 G
other omega 6 ~ 0.025 G
Total 0.119 G 3.685 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: Wild Rice (Wild rice, cooked) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does wild rice or soy flour contain more calories in 100 grams?
Both wild rice and soy flour are high in calories. Soy flour has 270% more calories than wild rice - wild rice has 101 calories in 100g and soy flour has 372 calories.

Is wild rice or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 11 times more protein than wild rice - wild rice has 4g of protein per 100 grams and soy flour has 49.8g of protein.

Does wild rice or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and wild rice has 30% fewer carbohydrates than soy flour - wild rice has 21.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does wild rice or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 94 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does wild rice or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 12 times more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does wild rice or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 19 times more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and soy flour has 2090mg of potassium.