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Oat vs. Soybean meal — In-Depth Nutrition Comparison

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What are the differences between Oat and Soybean meal?

  • Oat is higher in Manganese, however, Soybean meal is richer in Copper, Iron, Folate, Potassium, Vitamin B6, Magnesium, Phosphorus, Calcium, and Vitamin B5.
  • Soybean meal's daily need coverage for Copper is 153% more.

We used Oats and Soy meal, defatted, raw types in this article.

Infographic

Oat vs Soybean meal 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +29.4%
Contains more MagnesiumMagnesium +72.9%
Contains more CalciumCalcium +351.9%
Contains more PotassiumPotassium +480.4%
Contains more IronIron +190.3%
Contains more CopperCopper +219.5%
Contains more ZincZinc +27.5%
Contains more PhosphorusPhosphorus +34%

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.4% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.6%
Contains more Vitamin B3Vitamin B3 +169.2%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B6Vitamin B6 +378.2%
Contains more FolateFolate +441.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.691mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +188.7%
Contains more CarbsCarbs +84.6%
Contains more WaterWater +18.4%
Contains more ProteinProtein +191.3%
Contains more OtherOther +224.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
16% 24% 61%
Saturated Fat: Sat. Fat 0.268 g
Monounsaturated Fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated Fat +432.5%
Contains more Poly. FatPolyunsaturated fat +142.6%
Contains less Sat. FatSaturated Fat -78%

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 meal
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Soybean meal Opinion
Calories 389kcal 337kcal Oat
Protein 16.89g 49.2g Soybean meal
Fats 6.9g 2.39g Oat
Net carbs 55.67g 35.89g Oat
Carbs 66.27g 35.89g Oat
Magnesium 177mg 306mg Soybean meal
Calcium 54mg 244mg Soybean meal
Potassium 429mg 2490mg Soybean meal
Iron 4.72mg 13.7mg Soybean meal
Fiber 10.6g Oat
Copper 0.626mg 2mg Soybean meal
Zinc 3.97mg 5.06mg Soybean meal
Phosphorus 523mg 701mg Soybean meal
Sodium 2mg 3mg Oat
Vitamin A 0IU 40IU Soybean meal
Vitamin A 0µg 2µg Soybean meal
Manganese 4.916mg 3.8mg Oat
Selenium 3.3µg Soybean meal
Vitamin B1 0.763mg 0.691mg Oat
Vitamin B2 0.139mg 0.251mg Soybean meal
Vitamin B3 0.961mg 2.587mg Soybean meal
Vitamin B5 1.349mg 1.976mg Soybean meal
Vitamin B6 0.119mg 0.569mg Soybean meal
Folate 56µg 303µg Soybean meal
Saturated Fat 1.217g 0.268g Soybean meal
Monounsaturated Fat 2.178g 0.409g Oat
Polyunsaturated fat 2.535g 1.045g Oat
Tryptophan 0.234mg 0.653mg Soybean meal
Threonine 0.575mg 1.952mg Soybean meal
Isoleucine 0.694mg 2.18mg Soybean meal
Leucine 1.284mg 3.66mg Soybean meal
Lysine 0.701mg 2.991mg Soybean meal
Methionine 0.312mg 0.606mg Soybean meal
Phenylalanine 0.895mg 2.346mg Soybean meal
Valine 0.937mg 2.243mg Soybean meal
Histidine 0.405mg 1.212mg Soybean meal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oat
58%
Soybean meal
Minerals Daily Need Coverage Score
154%
Oat
264%
Soybean meal

Comparison summary

Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 0.949g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $0.6)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.