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Oatmeal vs. Soybean — In-Depth Nutrition Comparison

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Important differences between Oatmeal and Soybean

  • Oatmeal has more Vitamin B3, Vitamin A RAE, and Iron, however, Soybean has more Copper, Phosphorus, Fiber, Vitamin K, Magnesium, Potassium, and Manganese.
  • Soybean's daily need coverage for Copper is 38% more.

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

Oatmeal vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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.
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% 26% 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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +4711.1%
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 E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
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.
Oatmeal Soybean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Soybean Opinion
Calories 68kcal 172kcal Soybean
Protein 2.37g 18.21g Soybean
Fats 1.36g 8.97g Soybean
Vitamin C 0mg 1.7mg Soybean
Net carbs 9.97g 2.36g Oatmeal
Carbs 11.67g 8.36g Oatmeal
Magnesium 26mg 86mg Soybean
Calcium 80mg 102mg Soybean
Potassium 61mg 515mg Soybean
Iron 5.96mg 5.14mg Oatmeal
Sugar 0.46g 3g Oatmeal
Fiber 1.7g 6g Soybean
Copper 0.066mg 0.407mg Soybean
Zinc 0.62mg 1.15mg Soybean
Starch 10.37g Oatmeal
Phosphorus 77mg 245mg Soybean
Sodium 49mg 1mg Soybean
Vitamin A 433IU 9IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.35mg Soybean
Manganese 0.558mg 0.824mg Soybean
Selenium 5µg 7.3µg Soybean
Vitamin B1 0.26mg 0.155mg Oatmeal
Vitamin B2 0.215mg 0.285mg Soybean
Vitamin B3 3.025mg 0.399mg Oatmeal
Vitamin B5 0.317mg 0.179mg Oatmeal
Vitamin B6 0.29mg 0.234mg Oatmeal
Vitamin K 0.4µg 19.2µg Soybean
Folate 44µg 54µg Soybean
Trans Fat 0.003g 0g Soybean
Choline 4.7mg 47.5mg Soybean
Saturated Fat 0.226g 1.297g Oatmeal
Monounsaturated Fat 0.391g 1.981g Soybean
Polyunsaturated fat 0.426g 5.064g Soybean
Tryptophan 0.04mg 0.242mg Soybean
Threonine 0.083mg 0.723mg Soybean
Isoleucine 0.105mg 0.807mg Soybean
Leucine 0.2mg 1.355mg Soybean
Lysine 0.135mg 1.108mg Soybean
Methionine 0.04mg 0.224mg Soybean
Phenylalanine 0.13mg 0.869mg Soybean
Valine 0.151mg 0.831mg Soybean
Histidine 0.057mg 0.449mg Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Soybean
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
25%
Oatmeal
23%
Soybean
Minerals Daily Need Coverage Score
45%
Oatmeal
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.54g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.071g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.