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  6. Oat vs. Soy flour, defatted

Oat vs. Soy flour, defatted — In-Depth Nutrition Comparison

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A recap on differences between Oat and Soy flour, defatted

  • Oat is 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 Oat.
  • Oat contains 2 times more Manganese than Soy flour, defatted. While Oat contains 4.916mg of Manganese, Soy flour, defatted contains only 3.018mg.

Food varieties used in this article are Oats and Soy flour, defatted.

Infographic

Oat vs Soy flour, defatted 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
3
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 207% 72% 210% 347% 1355% 67% 289% 2.6% 394% 9.3%
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.
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% 2.4% 0% 175% 58% 49% 120% 132% 0% 10% 229% 6.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.698mg
~equal in Vitamin B12 ~0µg

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
51% 34% 7% 6%
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
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 0.136 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.
Oat Soy flour, defatted
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Soy flour, defatted Opinion
Calories 389kcal 327kcal Oat
Protein 16.89g 51.46g Soy flour, defatted
Fats 6.9g 1.22g Oat
Net carbs 55.67g 16.42g Oat
Carbs 66.27g 33.92g Oat
Magnesium 177mg 290mg Soy flour, defatted
Calcium 54mg 241mg Soy flour, defatted
Potassium 429mg 2384mg Soy flour, defatted
Iron 4.72mg 9.24mg Soy flour, defatted
Sugar 16.42g Oat
Fiber 10.6g 17.5g Soy flour, defatted
Copper 0.626mg 4.065mg Soy flour, defatted
Zinc 3.97mg 2.46mg Oat
Phosphorus 523mg 674mg Soy flour, defatted
Sodium 2mg 20mg Oat
Vitamin A 0IU 40IU Soy flour, defatted
Vitamin A RAE 0µg 2µg Soy flour, defatted
Vitamin E 0.12mg Soy flour, defatted
Manganese 4.916mg 3.018mg Oat
Selenium 1.7µg Soy flour, defatted
Vitamin B1 0.763mg 0.698mg Oat
Vitamin B2 0.139mg 0.253mg Soy flour, defatted
Vitamin B3 0.961mg 2.612mg Soy flour, defatted
Vitamin B5 1.349mg 1.995mg Soy flour, defatted
Vitamin B6 0.119mg 0.574mg Soy flour, defatted
Vitamin K 4.1µg Soy flour, defatted
Folate 56µg 305µg Soy flour, defatted
Choline 11.3mg Soy flour, defatted
Saturated Fat 1.217g 0.136g Soy flour, defatted
Monounsaturated Fat 2.178g 0.208g Oat
Polyunsaturated fat 2.535g 0.533g Oat
Tryptophan 0.234mg 0.683mg Soy flour, defatted
Threonine 0.575mg 2.042mg Soy flour, defatted
Isoleucine 0.694mg 2.281mg Soy flour, defatted
Leucine 1.284mg 3.828mg Soy flour, defatted
Lysine 0.701mg 3.129mg Soy flour, defatted
Methionine 0.312mg 0.634mg Soy flour, defatted
Phenylalanine 0.895mg 2.453mg Soy flour, defatted
Valine 0.937mg 2.346mg Soy flour, defatted
Histidine 0.405mg 1.268mg Soy flour, defatted

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Soy flour, defatted
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Soy flour, defatted
Minerals Daily Need Coverage Score
154%
Oat
295%
Soy flour, defatted

Comparison summary

Which food is lower in Saturated Fat?
Soy flour, defatted
Soy flour, defatted is lower in Saturated Fat (difference - 1.081g)
Which food is lower in glycemic index?
Soy flour, defatted
Soy flour, defatted is lower in glycemic index (difference - 59)
Which food is cheaper?
Soy flour, defatted
Soy flour, defatted is cheaper (difference - $0.6)
Which food is richer in minerals?
Soy flour, defatted
Soy flour, defatted is relatively richer in minerals
Which food is richer in vitamins?
Soy flour, defatted
Soy flour, defatted is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 16.42g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 18mg)
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. Soy flour, defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174275/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.