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  6. Oat vs. Soy milk

Oat vs. Soy milk — In-Depth Nutrition Comparison

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How are Oat and Soy milk different?

  • Oat is higher than Soy milk in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Fiber, Magnesium, Zinc, Vitamin B5, and Folate.
  • Oat covers your daily need of Manganese 204% more than Soy milk.
  • Oat contains 33 times more Zinc than Soy milk. Oat contains 3.97mg of Zinc, while Soy milk contains 0.12mg.

Oats and Soymilk, original and vanilla, unfortified types were used in this article.

Infographic

Oat vs Soy milk 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
9
:
1
Soy milk
Soy milk
Contains more Calcium +116%
Contains more Iron +637.5%
Contains more Magnesium +608%
Contains more Phosphorus +905.8%
Contains more Potassium +263.6%
Contains less Sodium -96.1%
Contains more Zinc +3208.3%
Contains more Copper +389.1%
Contains more Manganese +2104.5%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +116%
Contains more Iron +637.5%
Contains more Magnesium +608%
Contains more Phosphorus +905.8%
Contains more Potassium +263.6%
Contains less Sodium -96.1%
Contains more Zinc +3208.3%
Contains more Copper +389.1%
Contains more Manganese +2104.5%

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
6
:
3
Soy milk
Soy milk
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +54.5%
Contains more Folate +211.1%
Contains more Vitamin A +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +87.3%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +54.5%
Contains more Folate +211.1%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Soy milk
Soy milk
Contains more Protein +416.5%
Contains more Fats +294.3%
Contains more Carbs +955.3%
Contains more Other +164.6%
Contains more Water +971.2%
Oat
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
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +416.5%
Contains more Fats +294.3%
Contains more Carbs +955.3%
Contains more Other +164.6%
Contains more Water +971.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +443.1%
Contains more Polyunsaturated fat +163.8%
Contains less Saturated Fat -83.2%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +443.1%
Contains more Polyunsaturated fat +163.8%
Contains less Saturated Fat -83.2%

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 milk
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Soy milk Opinion
Net carbs 55.67g 5.68g Oat
Protein 16.89g 3.27g Oat
Fats 6.9g 1.75g Oat
Carbs 66.27g 6.28g Oat
Calories 389kcal 54kcal Oat
Sugar 3.99g Oat
Fiber 10.6g 0.6g Oat
Calcium 54mg 25mg Oat
Iron 4.72mg 0.64mg Oat
Magnesium 177mg 25mg Oat
Phosphorus 523mg 52mg Oat
Potassium 429mg 118mg Oat
Sodium 2mg 51mg Oat
Zinc 3.97mg 0.12mg Oat
Copper 0.626mg 0.128mg Oat
Manganese 4.916mg 0.223mg Oat
Selenium 4.8µg Soy milk
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.11mg Soy milk
Vitamin B1 0.763mg 0.06mg Oat
Vitamin B2 0.139mg 0.069mg Oat
Vitamin B3 0.961mg 0.513mg Oat
Vitamin B5 1.349mg 0.373mg Oat
Vitamin B6 0.119mg 0.077mg Oat
Folate 56µg 18µg Oat
Vitamin K 3µg Soy milk
Tryptophan 0.234mg 0.038mg Oat
Threonine 0.575mg 0.108mg Oat
Isoleucine 0.694mg 0.114mg Oat
Leucine 1.284mg 0.186mg Oat
Lysine 0.701mg 0.131mg Oat
Methionine 0.312mg 0.027mg Oat
Phenylalanine 0.895mg 0.113mg Oat
Valine 0.937mg 0.117mg Oat
Histidine 0.405mg 0.061mg Oat
Saturated Fat 1.217g 0.205g Soy milk
Monounsaturated Fat 2.178g 0.401g Oat
Polyunsaturated fat 2.535g 0.961g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
9%
Soy milk
Minerals Daily Need Coverage Score
154%
Oat
19%
Soy milk

Comparison summary

Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 1.012g)
Which food is lower in glycemic index?
Soy milk
Soy milk is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 49mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.