Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oat vs. Soybean raw — In-Depth Nutrition Comparison

Compare

What are the main differences between Oat and Soybean raw?

  • Oat is richer in Manganese, while Soybean raw is higher in Iron, Copper, Folate, Vitamin B2, Potassium, Phosphorus, Magnesium, Calcium, and Vitamin B6.
  • Soybean raw's daily need coverage for Iron is 137% higher.
  • Soybean raw has 2 times less Manganese than Oat. Oat has 4.916mg of Manganese, while Soybean raw has 2.517mg.

We used Oats and Soybeans, mature seeds, raw types in this comparison.

Infographic

Oat vs Soybean raw 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.
Contains more Manganese +95.3%
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Manganese +95.3%
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Equal in Sodium - 2

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
1
:
Contains more Vitamin B5 +70.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin B5 +70.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +119.7%
Contains more Protein +116%
Contains more Fats +189%
Contains more Other +183.1%
Equal in Water - 8.54
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Carbs +119.7%
Contains more Protein +116%
Contains more Fats +189%
Contains more Other +183.1%
Equal in Water - 8.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +344%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +344%

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

All nutrients comparison - raw data values

Nutrient Oat Soybean raw Opinion
Net carbs 55.67g 20.86g Oat
Protein 16.89g 36.49g Soybean raw
Fats 6.9g 19.94g Soybean raw
Carbs 66.27g 30.16g Oat
Calories 389kcal 446kcal Soybean raw
Sugar 7.33g Oat
Fiber 10.6g 9.3g Oat
Calcium 54mg 277mg Soybean raw
Iron 4.72mg 15.7mg Soybean raw
Magnesium 177mg 280mg Soybean raw
Phosphorus 523mg 704mg Soybean raw
Potassium 429mg 1797mg Soybean raw
Sodium 2mg 2mg
Zinc 3.97mg 4.89mg Soybean raw
Copper 0.626mg 1.658mg Soybean raw
Manganese 4.916mg 2.517mg Oat
Selenium 17.8µg Soybean raw
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 0mg 6mg Soybean raw
Vitamin B1 0.763mg 0.874mg Soybean raw
Vitamin B2 0.139mg 0.87mg Soybean raw
Vitamin B3 0.961mg 1.623mg Soybean raw
Vitamin B5 1.349mg 0.793mg Oat
Vitamin B6 0.119mg 0.377mg Soybean raw
Folate 56µg 375µg Soybean raw
Choline 115.9mg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.234mg 0.591mg Soybean raw
Threonine 0.575mg 1.766mg Soybean raw
Isoleucine 0.694mg 1.971mg Soybean raw
Leucine 1.284mg 3.309mg Soybean raw
Lysine 0.701mg 2.706mg Soybean raw
Methionine 0.312mg 0.547mg Soybean raw
Phenylalanine 0.895mg 2.122mg Soybean raw
Valine 0.937mg 2.029mg Soybean raw
Histidine 0.405mg 1.097mg Soybean raw
Saturated Fat 1.217g 2.884g Oat
Monounsaturated Fat 2.178g 4.404g Soybean raw
Polyunsaturated fat 2.535g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
154%
Oat
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.8)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.