White rice vs Full-Fat Soy Flour: Difference & Similarities
Although white rice and full-fat soy flour belong to different food groups, while white rice belong is a grain, and full-fat soy flour belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares white rice and full-fat soy flour, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how white rice and full-fat soy flour compare specifically.
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
White rice vs Full-Fat Soy Flour Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing white rice vs full-fat soy flour.
This comparison will start by comparing the caloric value of white rice and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|White rice||Full-Fat Soy Flour|
|Energy||360 kcal||434 kcal|
|Carbs||79.3 g||31.9 g|
|Sugar||1.88 g||7.5 g|
|Fiber||3.3 g||9.6 g|
|Protein||6.61 g||37.8 g|
|Fat||0.58 g||20.6 g|
|Saturated Fat||0.158 g||2.99 g|
White rice vs Full-Fat Soy Flour Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing white rice vs full-fat soy flour for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.
However, both white rice and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
White rice vs Full-Fat Soy Flour Protein
Legumes and most legume products, including white rice and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 83% more protein than white rice.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
White rice vs Full-Fat Soy Flour Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in white rice and full-fat soy flour.
The total amount of carbohydrates is around 60% higher in white rice than in full-fat soy flour. It have 79.3 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.
There’s less sugar in white rice than in full-fat soy flour, 76% precisely.
One handful of white rice (28 grams) contains 0.5 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in white rice and full-fat soy flour.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than white rice which offers 0.9 grams per portion.
White rice vs Full-Fat Soy Flour Fats
Like most other grains and legumes, with the exception of lupins and peanuts, white rice and full-fat soy flour are low in fat.
Fats in white rice and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in white rice and full-fat soy flour:
- White rice: 0.6 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, white rice is 93% lower in saturated fats.
White rice and full-fat soy flour contain 0.2 grams and 3 grams of saturated fat per 100 grams, respectively.
White rice vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of white rice and full-fat soy flour.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
White rice has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
White rice and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins white rice and full-fat soy flour contain side by side, so you can easily compare them.
|White rice||Full-Fat Soy Flour|
|Vitamin A||62 IU||120 IU|
|Vitamin B1 (Thiamine)||0.07 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||0.048 mg||1.16 mg|
|Vitamin B3 (Niacin)||1.6 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||1.34 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.145 mg||0.461 mg|
|Vitamin B9 (Folate)||9 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.37 mg||1.95 mg|
|Vitamin K||0.5 µg||70 µg|
White rice vs Full-Fat Soy Flour Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the white rice and full-fat soy flour comparison focuses on their mineral content.
White rice is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of selenium.
Check out the table below to learn how white rice and full-fat soy flour compare when it comes to mineral content.
|White rice||Full-Fat Soy Flour|
|Calcium||9 mg||206 mg|
|Copper||0.11 mg||2.92 mg|
|Iron||0.8 mg||6.37 mg|
|Magnesium||35 mg||429 mg|
|Manganese||1.1 mg||2.28 mg|
|Phosphorus||108 mg||494 mg|
|Potassium||86 mg||2520 mg|
|Selenium||78.8 µg||7.5 µg|
|Sodium||1 mg||13 mg|
|Zinc||1.16 mg||3.92 mg|
The Final Word
White rice and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both white rice and full-fat soy flour are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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