Oatmeal vs. Soybean — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
