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Oatmeal vs. Soybean meal — In-Depth Nutrition Comparison

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Important differences between Oatmeal and Soybean meal

  • Oatmeal has less Copper, Manganese, Iron, Phosphorus, Potassium, Magnesium, Folate, Zinc, Vitamin B1, and Vitamin B5.
  • Soybean meal's daily need coverage for Copper is 215% more.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soy meal, defatted, raw.

Infographic

Oatmeal vs Soybean meal 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.
Contains more Selenium +51.5%
Contains more Calcium +205%
Contains more Iron +129.9%
Contains more Magnesium +1076.9%
Contains more Phosphorus +810.4%
Contains more Potassium +3982%
Contains less Sodium -93.9%
Contains more Zinc +716.1%
Contains more Copper +2930.3%
Contains more Manganese +581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 74% 514% 219% 301% 220% 1% 138% 667% 496% 18%
Contains more Selenium +51.5%
Contains more Calcium +205%
Contains more Iron +129.9%
Contains more Magnesium +1076.9%
Contains more Phosphorus +810.4%
Contains more Potassium +3982%
Contains less Sodium -93.9%
Contains more Zinc +716.1%
Contains more Copper +2930.3%
Contains more Manganese +581%

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 A +982.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B5 +523.3%
Contains more Vitamin B6 +96.2%
Contains more Folate +588.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Contains more Vitamin A +982.5%
Contains more Vitamin B3 +16.9%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B5 +523.3%
Contains more Vitamin B6 +96.2%
Contains more Folate +588.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1110.8%
Contains more Protein +1975.9%
Contains more Fats +75.7%
Contains more Carbs +207.5%
Contains more Other +878.9%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more Water +1110.8%
Contains more Protein +1975.9%
Contains more Fats +75.7%
Contains more Carbs +207.5%
Contains more Other +878.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.7%
Contains more Polyunsaturated fat +145.3%
Equal in Monounsaturated Fat - 0.409
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
16% 24% 61%
Saturated Fat: 0.268 g
Monounsaturated Fat: 0.409 g
Polyunsaturated fat: 1.045 g
Contains less Saturated Fat -15.7%
Contains more Polyunsaturated fat +145.3%
Equal in Monounsaturated Fat - 0.409

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 meal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Soybean meal Opinion
Net carbs 9.97g 35.89g Soybean meal
Protein 2.37g 49.2g Soybean meal
Fats 1.36g 2.39g Soybean meal
Carbs 11.67g 35.89g Soybean meal
Calories 68kcal 337kcal Soybean meal
Starch 10.37g Oatmeal
Sugar 0.46g Soybean meal
Fiber 1.7g Oatmeal
Calcium 80mg 244mg Soybean meal
Iron 5.96mg 13.7mg Soybean meal
Magnesium 26mg 306mg Soybean meal
Phosphorus 77mg 701mg Soybean meal
Potassium 61mg 2490mg Soybean meal
Sodium 49mg 3mg Soybean meal
Zinc 0.62mg 5.06mg Soybean meal
Copper 0.066mg 2mg Soybean meal
Manganese 0.558mg 3.8mg Soybean meal
Selenium 5µg 3.3µg Oatmeal
Vitamin A 433IU 40IU Oatmeal
Vitamin A RAE 130µg 2µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.691mg Soybean meal
Vitamin B2 0.215mg 0.251mg Soybean meal
Vitamin B3 3.025mg 2.587mg Oatmeal
Vitamin B5 0.317mg 1.976mg Soybean meal
Vitamin B6 0.29mg 0.569mg Soybean meal
Folate 44µg 303µg Soybean meal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.653mg Soybean meal
Threonine 0.083mg 1.952mg Soybean meal
Isoleucine 0.105mg 2.18mg Soybean meal
Leucine 0.2mg 3.66mg Soybean meal
Lysine 0.135mg 2.991mg Soybean meal
Methionine 0.04mg 0.606mg Soybean meal
Phenylalanine 0.13mg 2.346mg Soybean meal
Valine 0.151mg 2.243mg Soybean meal
Histidine 0.057mg 1.212mg Soybean meal
Trans Fat 0.003g 0g Soybean meal
Saturated Fat 0.226g 0.268g Oatmeal
Monounsaturated Fat 0.391g 0.409g Soybean meal
Polyunsaturated fat 0.426g 1.045g Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Soybean meal
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
63%
Soybean meal
Minerals Daily Need Coverage Score
45%
Oatmeal
264%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.042g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.