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Soybean vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 6.87g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.658g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Oatmeal
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soybean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
54
Soybean
21
Oatmeal
Mineral Summary Score
158
Soybean
25
Oatmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +163.4%
Contains more Calcium +246.3%
Contains more Potassium +2845.9%
Contains more Magnesium +976.9%
Contains more Copper +2412.1%
Contains more Zinc +688.7%
Contains more Phosphorus +814.3%
Contains less Sodium -95.9%
Contains more Iron +163.4%
Contains more Calcium +246.3%
Contains more Potassium +2845.9%
Contains more Magnesium +976.9%
Contains more Copper +2412.1%
Contains more Zinc +688.7%
Contains more Phosphorus +814.3%
Contains less Sodium -95.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B5 +150.2%
Contains more Vitamin B6 +30%
Contains more Vitamin K +11650%
Contains more Vitamin A +1868.2%
Contains more Vitamin B3 +86.4%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +1114.3%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B5 +150.2%
Contains more Vitamin B6 +30%
Contains more Vitamin K +11650%
Contains more Vitamin A +1868.2%
Contains more Vitamin B3 +86.4%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
219%
Soybean
14%
Oatmeal
Carbohydrates
30%
Soybean
12%
Oatmeal
Fats
92%
Soybean
6%
Oatmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Oatmeal Opinion
Calories 446 68 Soybean
Protein 36.49 2.37 Soybean
Fats 19.94 1.36 Soybean
Vitamin C 6 0 Soybean
Carbs 30.16 11.67 Soybean
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 5.96 Soybean
Calcium 277 80 Soybean
Potassium 1797 61 Soybean
Magnesium 280 26 Soybean
Sugars 7.33 0.46 Soybean
Fiber 9.3 1.7 Soybean
Copper 1.658 0.066 Soybean
Zinc 4.89 0.62 Soybean
Starch 10.37 Oatmeal
Phosphorus 704 77 Soybean
Sodium 2 49 Soybean
Vitamin A 22 433 Oatmeal
Vitamin E 0.85 0.07 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.26 Soybean
Vitamin B2 0.87 0.215 Soybean
Vitamin B3 1.623 3.025 Oatmeal
Vitamin B5 0.793 0.317 Soybean
Vitamin B6 0.377 0.29 Soybean
Vitamin B12 0 0
Vitamin K 47 0.4 Soybean
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0 0.003 Soybean
Saturated Fat 2.884 0.226 Oatmeal
Monounsaturated Fat 4.404 0.391 Soybean
Polyunsaturated fat 11.255 0.426 Soybean
Tryptophan 0.591 0.04 Soybean
Threonine 1.766 0.083 Soybean
Isoleucine 1.971 0.105 Soybean
Leucine 3.309 0.2 Soybean
Lysine 2.706 0.135 Soybean
Methionine 0.547 0.04 Soybean
Phenylalanine 2.122 0.13 Soybean
Valine 2.029 0.151 Soybean
Histidine 1.097 0.057 Soybean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.