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  6. Oatmeal vs. Soy sauce

Oatmeal vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Soy sauce?

  • Oatmeal is richer in Iron, Vitamin B1, Vitamin A RAE, Vitamin B6, and Selenium, yet Soy sauce is richer in Manganese, Phosphorus, Magnesium, and Potassium.
  • Soy sauce's daily need coverage for Sodium is 237% higher.
  • Oatmeal contains less Sodium.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Oatmeal vs Soy sauce infographic
Infographic link

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.
Oatmeal
Oatmeal
5
:
5
Soy sauce
Soy sauce
Contains more Calcium +142.4%
Contains more Iron +311%
Contains less Sodium -99.1%
Contains more Copper +53.5%
Contains more Selenium +900%
Contains more Magnesium +184.6%
Contains more Phosphorus +115.6%
Contains more Potassium +613.1%
Contains more Zinc +40.3%
Contains more Manganese +82.4%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +142.4%
Contains more Iron +311%
Contains less Sodium -99.1%
Contains more Copper +53.5%
Contains more Selenium +900%
Contains more Magnesium +184.6%
Contains more Phosphorus +115.6%
Contains more Potassium +613.1%
Contains more Zinc +40.3%
Contains more Manganese +82.4%

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.
Oatmeal
Oatmeal
9
:
0
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +687.9%
Contains more Vitamin B2 +30.3%
Contains more Vitamin B3 +37.8%
Contains more Vitamin B6 +95.9%
Contains more Folate +214.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.297
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Soy sauce
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% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +687.9%
Contains more Vitamin B2 +30.3%
Contains more Vitamin B3 +37.8%
Contains more Vitamin B6 +95.9%
Contains more Folate +214.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.297

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Soy sauce
Soy sauce
Contains more Fats +138.6%
Contains more Carbs +136.7%
Contains more Water +18.1%
Contains more Protein +243.5%
Contains more Other +2568.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +138.6%
Contains more Carbs +136.7%
Contains more Water +18.1%
Contains more Protein +243.5%
Contains more Other +2568.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +62%
Contains less Saturated Fat -67.7%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +344.3%
Contains more Polyunsaturated fat +62%
Contains less Saturated Fat -67.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
1
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +190%
Contains more Galactose +∞%
Contains more Glucose +∞%
Oatmeal
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
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +190%
Contains more Galactose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Soy sauce Opinion
Net carbs 9.97g 4.13g Oatmeal
Protein 2.37g 8.14g Soy sauce
Fats 1.36g 0.57g Oatmeal
Carbs 11.67g 4.93g Oatmeal
Calories 68kcal 53kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 0.4g Soy sauce
Fiber 1.7g 0.8g Oatmeal
Calcium 80mg 33mg Oatmeal
Iron 5.96mg 1.45mg Oatmeal
Magnesium 26mg 74mg Soy sauce
Phosphorus 77mg 166mg Soy sauce
Potassium 61mg 435mg Soy sauce
Sodium 49mg 5493mg Oatmeal
Zinc 0.62mg 0.87mg Soy sauce
Copper 0.066mg 0.043mg Oatmeal
Manganese 0.558mg 1.018mg Soy sauce
Selenium 5µg 0.5µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0mg Oatmeal
Vitamin B1 0.26mg 0.033mg Oatmeal
Vitamin B2 0.215mg 0.165mg Oatmeal
Vitamin B3 3.025mg 2.196mg Oatmeal
Vitamin B5 0.317mg 0.297mg Oatmeal
Vitamin B6 0.29mg 0.148mg Oatmeal
Folate 44µg 14µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg 0.096mg Soy sauce
Threonine 0.083mg 0.271mg Soy sauce
Isoleucine 0.105mg 0.318mg Soy sauce
Leucine 0.2mg 0.537mg Soy sauce
Lysine 0.135mg 0.381mg Soy sauce
Methionine 0.04mg 0.097mg Soy sauce
Phenylalanine 0.13mg 0.353mg Soy sauce
Valine 0.151mg 0.332mg Soy sauce
Histidine 0.057mg 0.174mg Soy sauce
Trans Fat 0.003g 0g Soy sauce
Saturated Fat 0.226g 0.073g Soy sauce
Monounsaturated Fat 0.391g 0.088g Oatmeal
Polyunsaturated fat 0.426g 0.263g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Soy sauce
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
27%
Oatmeal
12%
Soy sauce
Minerals Daily Need Coverage Score
45%
Oatmeal
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.153g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 64)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 5444mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.