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Oatmeal vs. Hot and sour soup — In-Depth Nutrition Comparison

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The main differences between oatmeal and hot and sour soup

  • Hot and sour soup contains less iron, manganese, vitamin B1, vitamin B6, vitamin B3, vitamin B2, folate, selenium, and vitamin A than oatmeal.
  • Daily need coverage for iron for oatmeal is 67% higher.
  • Hot and sour soup has 13 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while hot, and sour soup has 34IU.
  • Oatmeal is lower in sodium.

Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soup, hot and sour, Chinese restaurant.

Infographic

Oatmeal vs Hot and sour soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +321.1%
Contains more IronIron +831.3%
Contains more CopperCopper +153.8%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +140.6%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +556.5%
Contains more SeleniumSelenium +1150%
~equal in Potassium ~55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin AVitamin A +1344.4%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +593.5%
Contains more Vitamin B3Vitamin B3 +496.6%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +353.1%
Contains more FolateFolate +450%
Contains more Vitamin EVitamin E +457.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +175%
Contains more CholineCholine +748.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
3% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more FatsFats +12.4%
Contains more CarbsCarbs +168.3%
Contains more OtherOther +112.3%
~equal in Protein ~2.58g
~equal in Water ~90.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains more Mono. FatMonounsaturated fat +35.8%
Contains more Poly. FatPolyunsaturated fat +37%
~equal in Saturated fat ~0.229g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
85% 14%
Starch: 2.43 g
Sucrose: 0.4 g
Glucose: 0.03 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +326.7%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +37.9%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Hot and sour soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Hot and sour soup DV% diff.
Iron 5.96mg 0.64mg 67%
Manganese 0.558mg 0.085mg 21%
Vitamin B1 0.26mg 0.026mg 20%
Vitamin B6 0.29mg 0.064mg 17%
Vitamin B3 3.025mg 0.507mg 16%
Sodium 49mg 376mg 14%
Vitamin B2 0.215mg 0.031mg 14%
Vitamin A 130µg 9µg 13%
Folate 44µg 8µg 9%
Selenium 5µg 0.4µg 8%
Cholesterol 0mg 21mg 7%
Lysine 0.135mg 153mg 7%
Calcium 80mg 19mg 6%
Choline 4.7mg 39.9mg 6%
Phosphorus 77mg 32mg 6%
Fiber 1.7g 0.5g 5%
Vitamin B12 0µg 0.1µg 4%
Copper 0.066mg 0.026mg 4%
Magnesium 26mg 9mg 4%
Zinc 0.62mg 0.22mg 4%
Starch 10.37g 2.43g 3%
Vitamin E 0.07mg 0.39mg 2%
Vitamin B5 0.317mg 0.227mg 2%
Carbs 11.67g 4.35g 2%
Polyunsaturated fat 0.426g 0.311g 1%
Vitamin K 0.4µg 1.1µg 1%
Calories 68kcal 39kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Protein 2.37g 2.58g 0%
Fats 1.36g 1.21g 0%
Net carbs 9.97g 3.85g N/A
Potassium 61mg 55mg 0%
Sugar 0.46g 0.42g N/A
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.229g 0%
Monounsaturated fat 0.391g 0.288g 0%
Tryptophan 0.04mg 0.019mg 0%
Threonine 0.083mg 0.111mg 0%
Isoleucine 0.105mg 0.08mg 0%
Leucine 0.2mg 0.151mg 0%
Methionine 0.04mg 0.039mg 0%
Phenylalanine 0.13mg 0.085mg 0%
Valine 0.151mg 0.092mg 0%
Histidine 0.057mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Linoleic acid 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Hot and sour soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
8%
Hot and sour soup
Minerals Daily Need Coverage Score
45%
Oatmeal
13%
Hot and sour soup

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 0.04g)
Which food is lower in glycemic index?
Hot and sour soup
Hot and sour soup is lower in glycemic index (difference - 79)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.