Oat vs Soybean raw - In-Depth Nutrition Comparison
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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+413%
Contains
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Iron
+232.6%
Contains
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Magnesium
+58.2%
Contains
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Phosphorus
+34.6%
Contains
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Potassium
+318.9%
Contains
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Zinc
+23.2%
Contains
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Copper
+164.9%
Equal in Sodium - 2
Contains
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Calcium
+413%
Contains
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Iron
+232.6%
Contains
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Magnesium
+58.2%
Contains
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Phosphorus
+34.6%
Contains
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Potassium
+318.9%
Contains
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Zinc
+23.2%
Contains
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B5
+70.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+14.5%
Contains
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Vitamin B2
+525.9%
Contains
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Vitamin B3
+68.9%
Contains
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Vitamin B6
+216.8%
Contains
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Folate
+569.6%
Contains
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Vitamin B5
+70.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+14.5%
Contains
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Vitamin B2
+525.9%
Contains
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Vitamin B3
+68.9%
Contains
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Vitamin B6
+216.8%
Contains
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Folate
+569.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+119.7%
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Protein
+116%
Contains
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Fats
+189%
Contains
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Other
+183.1%
Equal in Water - 8.54
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains
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Carbs
+119.7%
Contains
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Protein
+116%
Contains
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Fats
+189%
Contains
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Other
+183.1%
Equal in Water - 8.54
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-57.8%
Contains
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Monounsaturated Fat
+102.2%
Contains
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Polyunsaturated fat
+344%
Saturated Fat:
1.217 g
Monounsaturated Fat:
2.178 g
Polyunsaturated fat:
2.535 g
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Contains
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Saturated Fat
-57.8%
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Monounsaturated Fat
+102.2%
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Polyunsaturated fat
+344%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Rich in minerals |
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| Lower in glycemic index |
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| Rich in vitamins |
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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 Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 20.86g |
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| Protein | 16.89g | 36.49g |
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| Fats | 6.9g | 19.94g |
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| Carbs | 66.27g | 30.16g |
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| Calories | 389kcal | 446kcal |
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| Sugar | 7.33g |
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| Fiber | 10.6g | 9.3g |
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| Calcium | 54mg | 277mg |
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| Iron | 4.72mg | 15.7mg |
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| Magnesium | 177mg | 280mg |
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| Phosphorus | 523mg | 704mg |
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| Potassium | 429mg | 1797mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 3.97mg | 4.89mg |
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| Copper | 0.626mg | 1.658mg |
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| Vitamin A | 0IU | 22IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 0mg | 6mg |
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| Vitamin B1 | 0.763mg | 0.874mg |
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| Vitamin B2 | 0.139mg | 0.87mg |
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| Vitamin B3 | 0.961mg | 1.623mg |
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| Vitamin B5 | 1.349mg | 0.793mg |
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| Vitamin B6 | 0.119mg | 0.377mg |
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| Folate | 56µg | 375µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.234mg | 0.591mg |
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| Threonine | 0.575mg | 1.766mg |
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| Isoleucine | 0.694mg | 1.971mg |
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| Leucine | 1.284mg | 3.309mg |
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| Lysine | 0.701mg | 2.706mg |
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| Methionine | 0.312mg | 0.547mg |
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| Phenylalanine | 0.895mg | 2.122mg |
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| Valine | 0.937mg | 2.029mg |
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| Histidine | 0.405mg | 1.097mg |
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| Saturated Fat | 1.217g | 2.884g |
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| Monounsaturated Fat | 2.178g | 4.404g |
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| Polyunsaturated fat | 2.535g | 11.255g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
85%
Minerals Daily Need Coverage Score
112%
252%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
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)