Oatmeal vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and soy milk

Oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, manganese, vitamin B2, vitamin A, folate, and calcium, while soy milk has more copper.
Oatmeal covers your daily need for iron, 67% more than soy milk.
Oatmeal contains 144 times more vitamin A than soy milk. While oatmeal contains 433IU of vitamin A, soy milk contains only 3IU.
Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soymilk, original, and vanilla, unfortified.

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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

Soy milk

Contains more CalciumCalcium	+220%
Contains more IronIron	+831.3%
Contains more ZincZinc	+416.7%
Contains more PhosphorusPhosphorus	+48.1%
Contains more ManganeseManganese	+150.2%

Contains more PotassiumPotassium	+93.4%
Contains more CopperCopper	+93.9%

~equal in Magnesium ~25mg

~equal in Sodium ~51mg

~equal in Selenium ~4.8µg

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

Soy milk

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+333.3%
Contains more Vitamin B2Vitamin B2	+211.6%
Contains more Vitamin B3Vitamin B3	+489.7%
Contains more Vitamin B6Vitamin B6	+276.6%
Contains more FolateFolate	+144.4%

Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin B5Vitamin B5	+17.7%
Contains more Vitamin KVitamin K	+650%
Contains more CholineCholine	+402.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	0.64mg	67%
Vitamin B1	0.26mg	0.06mg	17%
Vitamin B3	3.025mg	0.513mg	16%
Vitamin B6	0.29mg	0.077mg	16%
Manganese	0.558mg	0.223mg	15%
Vitamin A	130µg	0µg	14%
Vitamin B2	0.215mg	0.069mg	11%
Folate	44µg	18µg	7%
Copper	0.066mg	0.128mg	7%
Calcium	80mg	25mg	6%
Zinc	0.62mg	0.12mg	5%
Phosphorus	77mg	52mg	4%
Fiber	1.7g	0.6g	4%
Polyunsaturated fat	0.426g	0.961g	4%
Starch	10.37g		4%
Choline	4.7mg	23.6mg	3%
Vitamin K	0.4µg	3µg	2%
Potassium	61mg	118mg	2%
Carbs	11.67g	6.28g	2%
Protein	2.37g	3.27g	2%
Vitamin B5	0.317mg	0.373mg	1%
Calories	68kcal	54kcal	1%
Fats	1.36g	1.75g	1%
Net carbs	9.97g	5.68g	N/A
Magnesium	26mg	25mg	0%
Sugar	0.46g	3.99g	N/A
Sodium	49mg	51mg	0%
Vitamin E	0.07mg	0.11mg	0%
Selenium	5µg	4.8µg	0%
Trans fat	0.003g	0g	N/A
Saturated fat	0.226g	0.205g	0%
Monounsaturated fat	0.391g	0.401g	0%
Tryptophan	0.04mg	0.038mg	0%
Threonine	0.083mg	0.108mg	0%
Isoleucine	0.105mg	0.114mg	0%
Leucine	0.2mg	0.186mg	0%
Lysine	0.135mg	0.131mg	0%
Methionine	0.04mg	0.027mg	0%
Phenylalanine	0.13mg	0.113mg	0%
Valine	0.151mg	0.117mg	0%
Histidine	0.057mg	0.061mg	0%