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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.

Infographic

Oat vs Soybean infographic
Infographic link

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.
Oat
Oat
5
:
5
Soybean
Soybean
Contains more Magnesium +105.8%
Contains more Phosphorus +113.5%
Contains more Zinc +245.2%
Contains more Copper +53.8%
Contains more Manganese +496.6%
Contains more Calcium +88.9%
Contains more Potassium +20%
Contains less Sodium -50%
Equal in Iron - 5.14
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +105.8%
Contains more Phosphorus +113.5%
Contains more Zinc +245.2%
Contains more Copper +53.8%
Contains more Manganese +496.6%
Contains more Calcium +88.9%
Contains more Potassium +20%
Contains less 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.
Oat
Oat
4
:
6
Soybean
Soybean
Contains more Vitamin B1 +392.3%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +653.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B6 +96.6%
Equal in Folate - 54
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin B1 +392.3%
Contains more Vitamin B3 +140.9%
Contains more Vitamin B5 +653.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +105%
Contains more Vitamin B6 +96.6%
Equal in Folate - 54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
1
:
4
Soybean
Soybean
Contains more Carbs +692.7%
Contains more Fats +30%
Contains more Water +660.9%
Contains more Other +11%
Equal in Protein - 18.21
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Soybean
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 Carbs +692.7%
Contains more Fats +30%
Contains more Water +660.9%
Contains more Other +11%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Soybean
Soybean
Contains more Polyunsaturated fat +99.8%
Equal in Saturated Fat - 1.297
Equal in Monounsaturated Fat - 1.981
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more 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.
Oat Soybean
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Soybean Opinion
Net carbs 55.67g 2.36g Oat
Protein 16.89g 18.21g Soybean
Fats 6.9g 8.97g Soybean
Carbs 66.27g 8.36g Oat
Calories 389kcal 172kcal Oat
Sugar 3g Oat
Fiber 10.6g 6g Oat
Calcium 54mg 102mg Soybean
Iron 4.72mg 5.14mg Soybean
Magnesium 177mg 86mg Oat
Phosphorus 523mg 245mg Oat
Potassium 429mg 515mg Soybean
Sodium 2mg 1mg Soybean
Zinc 3.97mg 1.15mg Oat
Copper 0.626mg 0.407mg Oat
Manganese 4.916mg 0.824mg Oat
Selenium 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.763mg 0.155mg Oat
Vitamin B2 0.139mg 0.285mg Soybean
Vitamin B3 0.961mg 0.399mg Oat
Vitamin B5 1.349mg 0.179mg Oat
Vitamin B6 0.119mg 0.234mg Soybean
Folate 56µg 54µg Oat
Vitamin K 19.2µg Soybean
Tryptophan 0.234mg 0.242mg Soybean
Threonine 0.575mg 0.723mg Soybean
Isoleucine 0.694mg 0.807mg Soybean
Leucine 1.284mg 1.355mg Soybean
Lysine 0.701mg 1.108mg Soybean
Methionine 0.312mg 0.224mg Oat
Phenylalanine 0.895mg 0.869mg Oat
Valine 0.937mg 0.831mg Oat
Histidine 0.405mg 0.449mg Soybean
Saturated Fat 1.217g 1.297g Oat
Monounsaturated Fat 2.178g 1.981g Oat
Polyunsaturated fat 2.535g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Soybean
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
33%
Oat
23%
Soybean
Minerals Daily Need Coverage Score
154%
Oat
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Oat
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.