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Oats vs. Soybean raw — In-Depth Nutrition Comparison

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What are the main differences between oats and soybean raw?

  • Oats are 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 oats. Oats have 4.916mg of manganese, while soybean raw has 2.517mg.
  • Oats have a higher glycemic index (59) than soybean raw (14).

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

Infographic

Oats 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.
Oats
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more ManganeseManganese +95.3%
Contains more MagnesiumMagnesium +58.2%
Contains more CalciumCalcium +413%
Contains more PotassiumPotassium +318.9%
Contains more IronIron +232.6%
Contains more CopperCopper +164.9%
Contains more ZincZinc +23.2%
Contains more PhosphorusPhosphorus +34.6%
~equal in Sodium ~2mg

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.
Oats
1
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B5Vitamin B5 +70.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B2Vitamin B2 +525.9%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B6Vitamin B6 +216.8%
Contains more FolateFolate +569.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Soybean raw DV% diff.
Iron 4.72mg 15.7mg 137%
Copper 0.626mg 1.658mg 115%
Manganese 4.916mg 2.517mg 104%
Folate 56µg 375µg 80%
Polyunsaturated fat 2.535g 11.255g 58%
Vitamin B2 0.139mg 0.87mg 56%
Potassium 429mg 1797mg 40%
Protein 16.89g 36.49g 39%
Vitamin K 47µg 39%
Selenium 17.8µg 32%
Phosphorus 523mg 704mg 26%
Magnesium 177mg 280mg 25%
Calcium 54mg 277mg 22%
Choline 115.9mg 21%
Vitamin B6 0.119mg 0.377mg 20%
Fats 6.9g 19.94g 20%
Carbs 66.27g 30.16g 12%
Vitamin B5 1.349mg 0.793mg 11%
Vitamin B1 0.763mg 0.874mg 9%
Zinc 3.97mg 4.89mg 8%
Saturated fat 1.217g 2.884g 8%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Monounsaturated fat 2.178g 4.404g 6%
Fiber 10.6g 9.3g 5%
Vitamin B3 0.961mg 1.623mg 4%
Calories 389kcal 446kcal 3%
Net carbs 55.67g 20.86g N/A
Sugar 7.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.591mg 0%
Threonine 0.575mg 1.766mg 0%
Isoleucine 0.694mg 1.971mg 0%
Leucine 1.284mg 3.309mg 0%
Lysine 0.701mg 2.706mg 0%
Methionine 0.312mg 0.547mg 0%
Phenylalanine 0.895mg 2.122mg 0%
Valine 0.937mg 2.029mg 0%
Histidine 0.405mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
1
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 CarbsCarbs +119.7%
Contains more ProteinProtein +116%
Contains more FatsFats +189%
Contains more OtherOther +183.1%
~equal in Water ~8.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
1
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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +102.2%
Contains more Poly. FatPolyunsaturated fat +344%

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. Oats - 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.