Wild rice vs Soy: Difference & Similarities

Although wild rice and soy belong to different food groups, while wild rice belong is a grain, and soy 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 wild rice and soy, 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 wild rice and soy compare specifically.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Wild rice vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing wild rice vs soy.

This comparison will start by comparing the caloric value of wild rice and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Wild rice vs Soy 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 wild rice vs soy for weight loss, wild rice is slightly lower in calories, with 357 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both wild rice and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Wild rice vs Soy Protein

Legumes and most legume products, including wild rice and soy, are important sources of plant-based protein.

Soy offer around 60% more protein than wild rice.

Soy have 36.5 grams of protein per 100 grams, while wild rice has 14.7 grams of protein per 100 grams.

Wild rice vs Soy 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 wild rice and soy.

The total amount of carbohydrates is around 60% higher in wild rice than in soy. It have 74.9 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in wild rice than in soy, 67% precisely.

One handful of wild rice (28 grams) contains 0.7 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in wild rice and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.6 grams of fiber per portion, soy are a better source of fiber than wild rice which offer 1.7 grams per portion.

Wild rice vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, wild rice and soy are low in fat.

Fats in wild rice and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in wild rice and soy:

• Wild rice: 1.1 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, wild rice is 93% lower in saturated fats.

Wild rice and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Wild rice vs Soy Vitamins Content

This section will discuss the vitamin content of wild rice and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Wild rice has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Wild rice and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins wild rice and soy contain side by side, so you can easily compare them.

Wild rice vs Soy 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 wild rice and soy comparison focuses on their mineral content.

Wild rice is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and selenium than soy.

On the other hand, soy are a higher amount of sodium, and zinc.

Check out the table below to learn how wild rice and soy compare when it comes to mineral content.

The Final Word

Wild rice and soy are highly nutritious and a great addition to a plant-based diet.

Both wild rice and soy 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.