Soy sauce vs. Oatmeal — In-Depth Nutrition Comparison
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What are the main differences between soy sauce and oatmeal?
- Soy sauce is richer in manganese, phosphorus, magnesium, and potassium, yet oatmeal is richer in iron, vitamin B1, vitamin B6, vitamin A, and selenium.
- Soy sauce's daily need coverage for sodium is 237% higher.
- Soy sauce has 7 times more potassium than oatmeal. Soy sauce has 435mg of potassium, while oatmeal has 61mg.
- Oatmeal contains less sodium.
- Soy sauce has a lower glycemic index than oatmeal.
We used Soy sauce made from soy and wheat (shoyu) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
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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 MagnesiumMagnesium | +184.6% |
| Contains more PotassiumPotassium | +613.1% |
| Contains more ZincZinc | +40.3% |
| Contains more PhosphorusPhosphorus | +115.6% |
| Contains more ManganeseManganese | +82.4% |
| Contains more CalciumCalcium | +142.4% |
| Contains more IronIron | +311% |
| Contains more CopperCopper | +53.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +900% |
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 CholineCholine | +289.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +687.9% |
| Contains more Vitamin B2Vitamin B2 | +30.3% |
| Contains more Vitamin B3Vitamin B3 | +37.8% |
| Contains more Vitamin B6Vitamin B6 | +95.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +214.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +243.5% |
| Contains more OtherOther | +2568.4% |
| Contains more FatsFats | +138.6% |
| Contains more CarbsCarbs | +136.7% |
| Contains more WaterWater | +18.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67.7% |
| Contains more Mono. FatMonounsaturated fat | +344.3% |
| Contains more Poly. FatPolyunsaturated fat | +62% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +190% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 49mg | 237% |
| Iron | 1.45mg | 5.96mg | 56% |
| Manganese | 1.018mg | 0.558mg | 20% |
| Vitamin B1 | 0.033mg | 0.26mg | 19% |
| Vitamin A | 0µg | 130µg | 14% |
| Phosphorus | 166mg | 77mg | 13% |
| Protein | 8.14g | 2.37g | 12% |
| Vitamin B6 | 0.148mg | 0.29mg | 11% |
| Magnesium | 74mg | 26mg | 11% |
| Potassium | 435mg | 61mg | 11% |
| Selenium | 0.5µg | 5µg | 8% |
| Folate | 14µg | 44µg | 8% |
| Vitamin B3 | 2.196mg | 3.025mg | 5% |
| Calcium | 33mg | 80mg | 5% |
| Starch | 10.37g | 4% | |
| Fiber | 0.8g | 1.7g | 4% |
| Vitamin B2 | 0.165mg | 0.215mg | 4% |
| Copper | 0.043mg | 0.066mg | 3% |
| Choline | 18.3mg | 4.7mg | 2% |
| Carbs | 4.93g | 11.67g | 2% |
| Zinc | 0.87mg | 0.62mg | 2% |
| Saturated fat | 0.073g | 0.226g | 1% |
| Monounsaturated fat | 0.088g | 0.391g | 1% |
| Polyunsaturated fat | 0.263g | 0.426g | 1% |
| Calories | 53kcal | 68kcal | 1% |
| Fats | 0.57g | 1.36g | 1% |
| Net carbs | 4.13g | 9.97g | N/A |
| Sugar | 0.4g | 0.46g | N/A |
| Vitamin E | 0mg | 0.07mg | 0% |
| Vitamin B5 | 0.297mg | 0.317mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.096mg | 0.04mg | 0% |
| Threonine | 0.271mg | 0.083mg | 0% |
| Isoleucine | 0.318mg | 0.105mg | 0% |
| Leucine | 0.537mg | 0.2mg | 0% |
| Lysine | 0.381mg | 0.135mg | 0% |
| Methionine | 0.097mg | 0.04mg | 0% |
| Phenylalanine | 0.353mg | 0.13mg | 0% |
| Valine | 0.332mg | 0.151mg | 0% |
| Histidine | 0.174mg | 0.057mg | 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
12%
26%
Minerals Daily Need Coverage Score
112%
45%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.153g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 64)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 5444mg)
Which food is cheaper?
Oatmeal is cheaper (difference - $3.4)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.