Oat vs. Soybean — In-Depth Nutrition Comparison
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What are the differences between Oat and Soybean?
- Oat is higher in Manganese, Vitamin B1, Phosphorus, Zinc, Copper, Vitamin B5, Magnesium, and Fiber, however, Soybean is richer in Vitamin B2, and Vitamin B6.
- Oat's daily need coverage for Manganese is 178% more.
- Soybean contains 8 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Soybean contains 0.179mg.
We used Oats and Soybeans, mature cooked, boiled, without salt types in this article.
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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.
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Magnesium
+105.8%
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Phosphorus
+113.5%
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Zinc
+245.2%
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Copper
+53.8%
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Manganese
+496.6%
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Calcium
+88.9%
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Potassium
+20%
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Sodium
-50%
Equal in Iron - 5.14
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Magnesium
+105.8%
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Phosphorus
+113.5%
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Zinc
+245.2%
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Copper
+53.8%
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Manganese
+496.6%
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Calcium
+88.9%
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Potassium
+20%
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Sodium
-50%
Equal in Iron - 5.14
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.
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Vitamin B1
+392.3%
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Vitamin B3
+140.9%
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Vitamin B5
+653.6%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+105%
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Vitamin B6
+96.6%
Equal in Folate - 54
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Vitamin B1
+392.3%
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Vitamin B3
+140.9%
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Vitamin B5
+653.6%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+105%
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Vitamin B6
+96.6%
Equal in Folate - 54
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+692.7%
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Fats
+30%
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Water
+660.9%
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Other
+11%
Equal in Protein - 18.21
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Carbs
+692.7%
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Fats
+30%
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Water
+660.9%
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Other
+11%
Equal in Protein - 18.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+99.8%
Equal in Saturated Fat - 1.297
Equal in Monounsaturated Fat - 1.981
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Polyunsaturated fat
+99.8%
Equal in Saturated Fat - 1.297
Equal in Monounsaturated Fat - 1.981
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 55.67g | 2.36g |
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Protein | 16.89g | 18.21g |
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Fats | 6.9g | 8.97g |
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Carbs | 66.27g | 8.36g |
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Calories | 389kcal | 172kcal |
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Sugar | 3g |
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Fiber | 10.6g | 6g |
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Calcium | 54mg | 102mg |
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Iron | 4.72mg | 5.14mg |
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Magnesium | 177mg | 86mg |
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Phosphorus | 523mg | 245mg |
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Potassium | 429mg | 515mg |
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Sodium | 2mg | 1mg |
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Zinc | 3.97mg | 1.15mg |
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Copper | 0.626mg | 0.407mg |
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Manganese | 4.916mg | 0.824mg |
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Selenium | 7.3µg |
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Vitamin A | 0IU | 9IU |
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Vitamin E | 0.35mg |
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Vitamin C | 0mg | 1.7mg |
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Vitamin B1 | 0.763mg | 0.155mg |
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Vitamin B2 | 0.139mg | 0.285mg |
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Vitamin B3 | 0.961mg | 0.399mg |
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Vitamin B5 | 1.349mg | 0.179mg |
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Vitamin B6 | 0.119mg | 0.234mg |
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Folate | 56µg | 54µg |
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Vitamin K | 19.2µg |
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Tryptophan | 0.234mg | 0.242mg |
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Threonine | 0.575mg | 0.723mg |
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Isoleucine | 0.694mg | 0.807mg |
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Leucine | 1.284mg | 1.355mg |
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Lysine | 0.701mg | 1.108mg |
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Methionine | 0.312mg | 0.224mg |
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Phenylalanine | 0.895mg | 0.869mg |
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Valine | 0.937mg | 0.831mg |
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Histidine | 0.405mg | 0.449mg |
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Saturated Fat | 1.217g | 1.297g |
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Monounsaturated Fat | 2.178g | 1.981g |
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Polyunsaturated fat | 2.535g | 5.064g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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
33%

23%

Minerals Daily Need Coverage Score
154%

75%

Comparison summary
Which food contains less Sodium?

Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?

Soybean is lower in glycemic index (difference - 45)
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?

Oat is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?

Oat is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.