Oats vs. Soy flour, defatted — In-Depth Nutrition Comparison
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A recap on the 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% |
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% |
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% |