Oats vs. Soy flour, defatted — In-Depth Nutrition Comparison
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A recap on differences between oats and soy flour, defatted
- Oats are higher in manganese, yet soy flour, defatted is higher in copper, folate, potassium, iron, vitamin B6, fiber, magnesium, phosphorus, and calcium.
- Soy flour, defatted covers your daily copper needs 382% more than oats.
- Oats contain 2 times more manganese than soy flour, defatted. While oats contain 4.916mg of manganese, soy flour, defatted contains only 3.018mg.
Food varieties used in this article are Oats and Soy flour, defatted.
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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 ZincZinc | +61.4% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +62.9% |
| Contains more MagnesiumMagnesium | +63.8% |
| Contains more CalciumCalcium | +346.3% |
| Contains more PotassiumPotassium | +455.7% |
| Contains more IronIron | +95.8% |
| Contains more CopperCopper | +549.4% |
| Contains more PhosphorusPhosphorus | +28.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +82% |
| Contains more Vitamin B3Vitamin B3 | +171.8% |
| Contains more Vitamin B5Vitamin B5 | +47.9% |
| Contains more Vitamin B6Vitamin B6 | +382.4% |
| Contains more FolateFolate | +444.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
51.46 g
Fats:
1.22 g
Carbs:
33.92 g
Water:
7.25 g
Other:
6.15 g
| Contains more FatsFats | +465.6% |
| Contains more CarbsCarbs | +95.4% |
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +204.7% |
| Contains more OtherOther | +257.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.533 g
| Contains more Mono. FatMonounsaturated fat | +947.1% |
| Contains more Poly. FatPolyunsaturated fat | +375.6% |
| Contains less Sat. FatSaturated fat | -88.8% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.626mg | 4.065mg | 382% |
| Manganese | 4.916mg | 3.018mg | 83% |
| Protein | 16.89g | 51.46g | 69% |
| Folate | 56µg | 305µg | 62% |
| Potassium | 429mg | 2384mg | 58% |
| Iron | 4.72mg | 9.24mg | 57% |
| Vitamin B6 | 0.119mg | 0.574mg | 35% |
| Fiber | 10.6g | 17.5g | 28% |
| Magnesium | 177mg | 290mg | 27% |
| Phosphorus | 523mg | 674mg | 22% |
| Calcium | 54mg | 241mg | 19% |
| Zinc | 3.97mg | 2.46mg | 14% |
| Polyunsaturated fat | 2.535g | 0.533g | 13% |
| Vitamin B5 | 1.349mg | 1.995mg | 13% |
| Carbs | 66.27g | 33.92g | 11% |
| Vitamin B3 | 0.961mg | 2.612mg | 10% |
| Fats | 6.9g | 1.22g | 9% |
| Vitamin B2 | 0.139mg | 0.253mg | 9% |
| Saturated fat | 1.217g | 0.136g | 5% |
| Monounsaturated fat | 2.178g | 0.208g | 5% |
| Vitamin B1 | 0.763mg | 0.698mg | 5% |
| Vitamin K | 4.1µg | 3% | |
| Calories | 389kcal | 327kcal | 3% |
| Selenium | 1.7µg | 3% | |
| Choline | 11.3mg | 2% | |
| Vitamin E | 0.12mg | 1% | |
| Sodium | 2mg | 20mg | 1% |
| Net carbs | 55.67g | 16.42g | N/A |
| Sugar | 16.42g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.234mg | 0.683mg | 0% |
| Threonine | 0.575mg | 2.042mg | 0% |
| Isoleucine | 0.694mg | 2.281mg | 0% |
| Leucine | 1.284mg | 3.828mg | 0% |
| Lysine | 0.701mg | 3.129mg | 0% |
| Methionine | 0.312mg | 0.634mg | 0% |
| Phenylalanine | 0.895mg | 2.453mg | 0% |
| Valine | 0.937mg | 2.346mg | 0% |
| Histidine | 0.405mg | 1.268mg | 0% |
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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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%
60%
Minerals Daily Need Coverage Score
154%
295%
Comparison summary
Which food is lower in Saturated fat?
Soy flour, defatted is lower in Saturated fat (difference - 1.081g)
Which food is lower in glycemic index?
Soy flour, defatted is lower in glycemic index (difference - 59)
Which food is cheaper?
Soy flour, defatted is cheaper (difference - $0.6)
Which food is richer in minerals?
Soy flour, defatted is relatively richer in minerals
Which food is richer in vitamins?
Soy flour, defatted is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 16.42g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)