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
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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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
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
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 |
| Calories | 389kcal | 172kcal |
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| Protein | 16.89g | 18.21g |
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| Fats | 6.9g | 8.97g |
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| Vitamin C | 0mg | 1.7mg |
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| Net carbs | 55.67g | 2.36g |
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| Carbs | 66.27g | 8.36g |
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| Magnesium | 177mg | 86mg |
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| Calcium | 54mg | 102mg |
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| Potassium | 429mg | 515mg |
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| Iron | 4.72mg | 5.14mg |
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| Sugar | 3g |
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| Fiber | 10.6g | 6g |
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| Copper | 0.626mg | 0.407mg |
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| Zinc | 3.97mg | 1.15mg |
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| Phosphorus | 523mg | 245mg |
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| Sodium | 2mg | 1mg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0.35mg |
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| Manganese | 4.916mg | 0.824mg |
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| Selenium | 7.3µg |
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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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| Vitamin K | 19.2µg |
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| Folate | 56µg | 54µg |
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| Choline | 47.5mg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
30%
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?
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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?
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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.