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, and fiber; however, soybeans are richer in vitamin B2 and vitamin B6.
- Oats' daily need coverage for manganese is 178% more.
- Soybeans contain 8 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while soybeans contain 0.179mg.
- Soybeans have a lower glycemic index (14) than oats (59).
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.
| 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% |
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 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 B2Vitamin B2 | +105% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
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% | |
| Vitamin B2 | 0.139mg | 0.285mg | 11% |
| Calories | 389kcal | 172kcal | 11% |
| Choline | 47.5mg | 9% | |
| Vitamin B6 | 0.119mg | 0.234mg | 9% |
| Iron | 4.72mg | 5.14mg | 5% |
| Calcium | 54mg | 102mg | 5% |
| Vitamin B3 | 0.961mg | 0.399mg | 4% |
| Fats | 6.9g | 8.97g | 3% |
| Potassium | 429mg | 515mg | 3% |
| Protein | 16.89g | 18.21g | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin C | 0mg | 1.7mg | 2% |
| Folate | 56µg | 54µg | 1% |
| 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% |
| Contains more OtherOther | +11% |
~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
