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.

Oatmeal

Soybean

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.

Oatmeal

Soybean

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%
Fats	1.36g	8.97g	12%
Manganese	0.558mg	0.824mg	12%
Iron	5.96mg	5.14mg	10%
Vitamin B1	0.26mg	0.155mg	9%
Choline	4.7mg	47.5mg	8%
Calories	68kcal	172kcal	5%
Zinc	0.62mg	1.15mg	5%
Vitamin B2	0.215mg	0.285mg	5%
Saturated fat	0.226g	1.297g	5%
Starch	10.37g		4%
Selenium	5µg	7.3µg	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 C	0mg	1.7mg	2%
Calcium	80mg	102mg	2%
Sodium	49mg	1mg	2%
Vitamin E	0.07mg	0.35mg	2%
Carbs	11.67g	8.36g	1%
Protein per 100 calories	3.5g	11g	N/A
Calories per 10 g protein	287kcal	94kcal	N/A
Weight per 100 calories	147g	58g	N/A
Unsaturated / Saturated Fat ratio	3.6	5.4	N/A
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%