Oats vs. Soybean — In-Depth Nutrition Comparison
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What are the differences between oats and soybeans?
- Oats are higher in manganese, vitamin B1, phosphorus, zinc, copper, vitamin B5, magnesium, carbs, and fiber; however, soybeans are richer in vitamin B2.
- Oats' daily need coverage for manganese is 178% more.
- Soybeans contain 8 times less carbs than oats. Oats contain 66.27g of carbs, while soybeans contain 8.36g.
- Soybeans have a lower glycemic index (14) than oats (59).
We used Oats and Soybeans, mature cooked, boiled, without salt types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +105.8% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +245.2% |
| Contains more PhosphorusPhosphorus | +113.5% |
| Contains more ManganeseManganese | +496.6% |
| Contains more CalciumCalcium | +88.9% |
| Contains more PotassiumPotassium | +20% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +392.3% |
| Contains more Vitamin B3Vitamin B3 | +140.9% |
| Contains more Vitamin B5Vitamin B5 | +653.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.824mg | 178% |
| Vitamin B1 | 0.763mg | 0.155mg | 51% |
| Phosphorus | 523mg | 245mg | 40% |
| Zinc | 3.97mg | 1.15mg | 26% |
| Copper | 0.626mg | 0.407mg | 24% |
| Vitamin B5 | 1.349mg | 0.179mg | 23% |
| Magnesium | 177mg | 86mg | 22% |
| Carbs | 66.27g | 8.36g | 19% |
| Fiber | 10.6g | 6g | 18% |
| Polyunsaturated fat | 2.535g | 5.064g | 17% |
| Vitamin K | 19.2µg | 16% | |
| Selenium | 7.3µg | 13% | |
| Calories | 389kcal | 172kcal | 11% |
| Vitamin B2 | 0.139mg | 0.285mg | 11% |
| Vitamin B6 | 0.119mg | 0.234mg | 9% |
| Choline | 47.5mg | 9% | |
| Calcium | 54mg | 102mg | 5% |
| Iron | 4.72mg | 5.14mg | 5% |
| Vitamin B3 | 0.961mg | 0.399mg | 4% |
| Protein | 16.89g | 18.21g | 3% |
| Fats | 6.9g | 8.97g | 3% |
| Potassium | 429mg | 515mg | 3% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Folate | 56µg | 54µg | 1% |
| Protein per 100 calories | 4.3g | 11g | N/A |
| Calories per 10 g protein | 230kcal | 94kcal | N/A |
| Weight per 100 calories | 26g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 3.9 | 5.4 | N/A |
| Net carbs | 55.67g | 2.36g | N/A |
| Sugar | 3g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Saturated fat | 1.217g | 1.297g | 0% |
| Monounsaturated fat | 2.178g | 1.981g | 0% |
| Tryptophan | 0.234mg | 0.242mg | 0% |
| Threonine | 0.575mg | 0.723mg | 0% |
| Isoleucine | 0.694mg | 0.807mg | 0% |
| Leucine | 1.284mg | 1.355mg | 0% |
| Lysine | 0.701mg | 1.108mg | 0% |
| Methionine | 0.312mg | 0.224mg | 0% |
| Phenylalanine | 0.895mg | 0.869mg | 0% |
| Valine | 0.937mg | 0.831mg | 0% |
| Histidine | 0.405mg | 0.449mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +692.7% |
| Contains more FatsFats | +30% |
| Contains more WaterWater | +660.9% |
~equal in
Protein
~18.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +99.8% |
~equal in
Saturated fat
~1.297g
~equal in
Monounsaturated fat
~1.981g
