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Soybean vs. Oat — In-Depth Nutrition Comparison

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What are the differences between Soybean and Oat?

  • Soybean is higher in Vitamin B2, and Vitamin B6, however, Oat is richer in Manganese, Vitamin B1, Phosphorus, Zinc, Copper, Vitamin B5, Magnesium, and Fiber.
  • Oat's daily need coverage for Manganese is 178% more.
  • Oat contains 2 times less Vitamin B2 than Soybean. Soybean contains 0.285mg of Vitamin B2, while Oat contains 0.139mg.

We used Soybeans, mature cooked, boiled, without salt and Oats types in this article.

Infographic

Soybean vs Oat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
5
Oat
Contains more Calcium +88.9%
Contains more Potassium +20%
Contains less Sodium -50%
Contains more Magnesium +105.8%
Contains more Phosphorus +113.5%
Contains more Zinc +245.2%
Contains more Copper +53.8%
Contains more Manganese +496.6%
Equal in Iron - 4.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +88.9%
Contains more Potassium +20%
Contains less Sodium -50%
Contains more Magnesium +105.8%
Contains more Phosphorus +113.5%
Contains more Zinc +245.2%
Contains more Copper +53.8%
Contains more Manganese +496.6%
Equal in Iron - 4.72

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +653.6%
Equal in Folate - 56
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B6 +96.6%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +653.6%
Equal in Folate - 56

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Oat
Contains more Fats +30%
Contains more Water +660.9%
Contains more Other +11%
Contains more Carbs +692.7%
Equal in Protein - 16.89
Equal in Other - 1.72
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +30%
Contains more Water +660.9%
Contains more Other +11%
Contains more Carbs +692.7%
Equal in Protein - 16.89
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains more Polyunsaturated fat +99.8%
Equal in Saturated Fat - 1.217
Equal in Monounsaturated Fat - 2.178
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Polyunsaturated fat +99.8%
Equal in Saturated Fat - 1.217
Equal in Monounsaturated Fat - 2.178

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Oat
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Oat Opinion
Net carbs 2.36g 55.67g Oat
Protein 18.21g 16.89g Soybean
Fats 8.97g 6.9g Soybean
Carbs 8.36g 66.27g Oat
Calories 172kcal 389kcal Oat
Sugar 3g Oat
Fiber 6g 10.6g Oat
Calcium 102mg 54mg Soybean
Iron 5.14mg 4.72mg Soybean
Magnesium 86mg 177mg Oat
Phosphorus 245mg 523mg Oat
Potassium 515mg 429mg Soybean
Sodium 1mg 2mg Soybean
Zinc 1.15mg 3.97mg Oat
Copper 0.407mg 0.626mg Oat
Manganese 0.824mg 4.916mg Oat
Selenium 7.3µg Soybean
Vitamin A 9IU 0IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0mg Soybean
Vitamin B1 0.155mg 0.763mg Oat
Vitamin B2 0.285mg 0.139mg Soybean
Vitamin B3 0.399mg 0.961mg Oat
Vitamin B5 0.179mg 1.349mg Oat
Vitamin B6 0.234mg 0.119mg Soybean
Folate 54µg 56µg Oat
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.234mg Soybean
Threonine 0.723mg 0.575mg Soybean
Isoleucine 0.807mg 0.694mg Soybean
Leucine 1.355mg 1.284mg Soybean
Lysine 1.108mg 0.701mg Soybean
Methionine 0.224mg 0.312mg Oat
Phenylalanine 0.869mg 0.895mg Oat
Valine 0.831mg 0.937mg Oat
Histidine 0.449mg 0.405mg Soybean
Saturated Fat 1.297g 1.217g Oat
Monounsaturated Fat 1.981g 2.178g Oat
Polyunsaturated fat 5.064g 2.535g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Soybean
33%
Oat
Minerals Daily Need Coverage Score
75%
Soybean
154%
Oat

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.