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  6. Soybean raw vs. Oatmeal

Soybean raw vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between soybean raw and oatmeal

  • Oatmeal contains less copper, iron, phosphorus, manganese, folate, magnesium, vitamin B1, potassium, vitamin B2, and vitamin K than soybean raw.
  • Soybean raw's daily need coverage for copper is 177% higher.
  • Oatmeal contains 118 times less vitamin K than soybean raw. Soybean raw contains 47µg of vitamin K, while oatmeal contains 0.4µg.
  • Soybean raw has a lower glycemic index. The glycemic index of soybean raw is 14, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Soybeans, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Soybean raw vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +246.3%
Contains more PotassiumPotassium +2845.9%
Contains more IronIron +163.4%
Contains more CopperCopper +2412.1%
Contains more ZincZinc +688.7%
Contains more PhosphorusPhosphorus +814.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +351.1%
Contains more SeleniumSelenium +256%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1114.3%
Contains more Vitamin B1Vitamin B1 +236.2%
Contains more Vitamin B2Vitamin B2 +304.7%
Contains more Vitamin B5Vitamin B5 +150.2%
Contains more Vitamin B6Vitamin B6 +30%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +752.3%
Contains more CholineCholine +2366%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B3Vitamin B3 +86.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Oatmeal DV% diff.
Copper 1.658mg 0.066mg 177%
Iron 15.7mg 5.96mg 122%
Phosphorus 704mg 77mg 90%
Manganese 2.517mg 0.558mg 85%
Folate 375µg 44µg 83%
Polyunsaturated fat 11.255g 0.426g 72%
Protein 36.49g 2.37g 68%
Magnesium 280mg 26mg 60%
Vitamin B1 0.874mg 0.26mg 51%
Potassium 1797mg 61mg 51%
Vitamin B2 0.87mg 0.215mg 50%
Vitamin K 47µg 0.4µg 39%
Zinc 4.89mg 0.62mg 39%
Fiber 9.3g 1.7g 30%
Fats 19.94g 1.36g 29%
Selenium 17.8µg 5µg 23%
Calcium 277mg 80mg 20%
Choline 115.9mg 4.7mg 20%
Calories 446kcal 68kcal 19%
Vitamin A 1µg 130µg 14%
Saturated fat 2.884g 0.226g 12%
Monounsaturated fat 4.404g 0.391g 10%
Vitamin B5 0.793mg 0.317mg 10%
Vitamin B3 1.623mg 3.025mg 9%
Vitamin C 6mg 0mg 7%
Vitamin B6 0.377mg 0.29mg 7%
Carbs 30.16g 11.67g 6%
Vitamin E 0.85mg 0.07mg 5%
Starch 10.37g 4%
Sodium 2mg 49mg 2%
Net carbs 20.86g 9.97g N/A
Sugar 7.33g 0.46g N/A
Trans fat 0g 0.003g N/A
Tryptophan 0.591mg 0.04mg 0%
Threonine 1.766mg 0.083mg 0%
Isoleucine 1.971mg 0.105mg 0%
Leucine 3.309mg 0.2mg 0%
Lysine 2.706mg 0.135mg 0%
Methionine 0.547mg 0.04mg 0%
Phenylalanine 2.122mg 0.13mg 0%
Valine 2.029mg 0.151mg 0%
Histidine 1.097mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +1439.7%
Contains more FatsFats +1366.2%
Contains more CarbsCarbs +158.4%
Contains more OtherOther +754.4%
Contains more WaterWater +884%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +1026.3%
Contains more Poly. FatPolyunsaturated fat +2542%
Contains less Sat. FatSaturated fat -92.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.