Oatmeal vs. Soybean — In-Depth Nutrition Comparison
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Important differences between oatmeal and soybeans
- Oatmeal has more vitamin B3, iron, and vitamin B1; however, soybeans have more copper, phosphorus, fiber, vitamin K, magnesium, potassium, and manganese.
- Soybeans' daily need coverage for copper is 38% more.
- Oatmeal has 8 times more vitamin B3 than soybeans. Oatmeal has 3.025mg of vitamin B3, while soybeans have 0.399mg.
- Oatmeal has a higher glycemic index than soybeans.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soybeans, mature cooked, boiled, without salt.
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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.
| Contains more IronIron | +16% |
| Contains more MagnesiumMagnesium | +230.8% |
| Contains more CalciumCalcium | +27.5% |
| Contains more PotassiumPotassium | +744.3% |
| Contains more CopperCopper | +516.7% |
| Contains more ZincZinc | +85.5% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +47.7% |
| Contains more SeleniumSelenium | +46% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +658.1% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin B6Vitamin B6 | +23.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin KVitamin K | +4700% |
| Contains more FolateFolate | +22.7% |
| Contains more CholineCholine | +910.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +39.6% |
| Contains more WaterWater | +34.3% |
| Contains more ProteinProtein | +668.4% |
| Contains more FatsFats | +559.6% |
| Contains more OtherOther | +235.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Mono. FatMonounsaturated fat | +406.6% |
| Contains more Poly. FatPolyunsaturated fat | +1088.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.066mg | 0.407mg | 38% |
| Protein | 2.37g | 18.21g | 32% |
| Polyunsaturated fat | 0.426g | 5.064g | 31% |
| Phosphorus | 77mg | 245mg | 24% |
| Fiber | 1.7g | 6g | 17% |
| Vitamin B3 | 3.025mg | 0.399mg | 16% |
| Vitamin K | 0.4µg | 19.2µg | 16% |
| Magnesium | 26mg | 86mg | 14% |
| Vitamin A | 130µg | 0µg | 14% |
| Potassium | 61mg | 515mg | 13% |
| Manganese | 0.558mg | 0.824mg | 12% |
| Fats | 1.36g | 8.97g | 12% |
| Iron | 5.96mg | 5.14mg | 10% |
| Vitamin B1 | 0.26mg | 0.155mg | 9% |
| Choline | 4.7mg | 47.5mg | 8% |
| Vitamin B2 | 0.215mg | 0.285mg | 5% |
| Saturated fat | 0.226g | 1.297g | 5% |
| Calories | 68kcal | 172kcal | 5% |
| Zinc | 0.62mg | 1.15mg | 5% |
| Selenium | 5µg | 7.3µg | 4% |
| Starch | 10.37g | 4% | |
| Vitamin B6 | 0.29mg | 0.234mg | 4% |
| Monounsaturated fat | 0.391g | 1.981g | 4% |
| Vitamin B5 | 0.317mg | 0.179mg | 3% |
| Folate | 44µg | 54µg | 3% |
| Vitamin E | 0.07mg | 0.35mg | 2% |
| Sodium | 49mg | 1mg | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 80mg | 102mg | 2% |
| Carbs | 11.67g | 8.36g | 1% |
| Net carbs | 9.97g | 2.36g | N/A |
| Sugar | 0.46g | 3g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.242mg | 0% |
| Threonine | 0.083mg | 0.723mg | 0% |
| Isoleucine | 0.105mg | 0.807mg | 0% |
| Leucine | 0.2mg | 1.355mg | 0% |
| Lysine | 0.135mg | 1.108mg | 0% |
| Methionine | 0.04mg | 0.224mg | 0% |
| Phenylalanine | 0.13mg | 0.869mg | 0% |
| Valine | 0.151mg | 0.831mg | 0% |
| Histidine | 0.057mg | 0.449mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
45%
75%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.54g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.071g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.