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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.

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.
Soybean raw
Soybean raw
10
:
0
Oatmeal
Oatmeal
Contains more Calcium +246.3%
Contains more Iron +163.4%
Contains more Magnesium +976.9%
Contains more Phosphorus +814.3%
Contains more Potassium +2845.9%
Contains less Sodium -95.9%
Contains more Zinc +688.7%
Contains more Copper +2412.1%
Contains more Manganese +351.1%
Contains more Selenium +256%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +246.3%
Contains more Iron +163.4%
Contains more Magnesium +976.9%
Contains more Phosphorus +814.3%
Contains more Potassium +2845.9%
Contains less Sodium -95.9%
Contains more Zinc +688.7%
Contains more Copper +2412.1%
Contains more Manganese +351.1%
Contains more Selenium +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.
Soybean raw
Soybean raw
8
:
2
Oatmeal
Oatmeal
Contains more Vitamin E +1114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B5 +150.2%
Contains more Vitamin B6 +30%
Contains more Folate +752.3%
Contains more Vitamin K +11650%
Contains more Vitamin A +1868.2%
Contains more Vitamin B3 +86.4%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.2%
Contains more Vitamin B2 +304.7%
Contains more Vitamin B5 +150.2%
Contains more Vitamin B6 +30%
Contains more Folate +752.3%
Contains more Vitamin K +11650%
Contains more Vitamin A +1868.2%
Contains more Vitamin B3 +86.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Oatmeal
Oatmeal
Contains more Protein +1439.7%
Contains more Fats +1366.2%
Contains more Carbs +158.4%
Contains more Other +754.4%
Contains more Water +884%
Soybean raw
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
Oatmeal
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 Protein +1439.7%
Contains more Fats +1366.2%
Contains more Carbs +158.4%
Contains more Other +754.4%
Contains more Water +884%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +1026.3%
Contains more Polyunsaturated fat +2542%
Contains less Saturated Fat -92.2%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +1026.3%
Contains more Polyunsaturated fat +2542%
Contains less Saturated Fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Oatmeal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Oatmeal Opinion
Net carbs 20.86g 9.97g Soybean raw
Protein 36.49g 2.37g Soybean raw
Fats 19.94g 1.36g Soybean raw
Carbs 30.16g 11.67g Soybean raw
Calories 446kcal 68kcal Soybean raw
Starch 10.37g Oatmeal
Sugar 7.33g 0.46g Oatmeal
Fiber 9.3g 1.7g Soybean raw
Calcium 277mg 80mg Soybean raw
Iron 15.7mg 5.96mg Soybean raw
Magnesium 280mg 26mg Soybean raw
Phosphorus 704mg 77mg Soybean raw
Potassium 1797mg 61mg Soybean raw
Sodium 2mg 49mg Soybean raw
Zinc 4.89mg 0.62mg Soybean raw
Copper 1.658mg 0.066mg Soybean raw
Manganese 2.517mg 0.558mg Soybean raw
Selenium 17.8µg 5µg Soybean raw
Vitamin A 22IU 433IU Oatmeal
Vitamin A RAE 1µg 130µg Oatmeal
Vitamin E 0.85mg 0.07mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.26mg Soybean raw
Vitamin B2 0.87mg 0.215mg Soybean raw
Vitamin B3 1.623mg 3.025mg Oatmeal
Vitamin B5 0.793mg 0.317mg Soybean raw
Vitamin B6 0.377mg 0.29mg Soybean raw
Folate 375µg 44µg Soybean raw
Vitamin K 47µg 0.4µg Soybean raw
Tryptophan 0.591mg 0.04mg Soybean raw
Threonine 1.766mg 0.083mg Soybean raw
Isoleucine 1.971mg 0.105mg Soybean raw
Leucine 3.309mg 0.2mg Soybean raw
Lysine 2.706mg 0.135mg Soybean raw
Methionine 0.547mg 0.04mg Soybean raw
Phenylalanine 2.122mg 0.13mg Soybean raw
Valine 2.029mg 0.151mg Soybean raw
Histidine 1.097mg 0.057mg Soybean raw
Trans Fat 0g 0.003g Soybean raw
Saturated Fat 2.884g 0.226g Oatmeal
Monounsaturated Fat 4.404g 0.391g Soybean raw
Polyunsaturated fat 11.255g 0.426g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Soybean raw
27%
Oatmeal
Minerals Daily Need Coverage Score
244%
Soybean raw
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.87g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 2.658g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3.4)
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. 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.