Soybean raw vs. Oat — In-Depth Nutrition Comparison
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What are the main differences between Soybean raw and Oat?
- Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, Potassium, Phosphorus, Magnesium, Calcium, and Vitamin B6, while Oat is higher in Manganese.
- Soybean raw's daily need coverage for Iron is 137% higher.
- Oat has 7 times less Folate than Soybean raw. Soybean raw has 375µg of Folate, while Oat has 56µg.
We used Soybeans, mature seeds, raw and Oats types in this comparison.
Infographic
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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 | +58.2% |
| Contains more CalciumCalcium | +413% |
| Contains more PotassiumPotassium | +318.9% |
| Contains more IronIron | +232.6% |
| Contains more CopperCopper | +164.9% |
| Contains more ZincZinc | +23.2% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +95.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.5% |
| Contains more Vitamin B2Vitamin B2 | +525.9% |
| Contains more Vitamin B3Vitamin B3 | +68.9% |
| Contains more Vitamin B6Vitamin B6 | +216.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +569.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +70.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +116% |
| Contains more FatsFats | +189% |
| Contains more OtherOther | +183.1% |
| Contains more CarbsCarbs | +119.7% |
~equal in
Water
~8.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated Fat:
Sat. Fat
1.217 g
Monounsaturated Fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains more Mono. FatMonounsaturated Fat | +102.2% |
| Contains more Poly. FatPolyunsaturated fat | +344% |
| Contains less Sat. FatSaturated Fat | -57.8% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 389kcal |
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| Protein | 36.49g | 16.89g |
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| Fats | 19.94g | 6.9g |
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| Vitamin C | 6mg | 0mg |
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| Net carbs | 20.86g | 55.67g |
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| Carbs | 30.16g | 66.27g |
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| Magnesium | 280mg | 177mg |
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| Calcium | 277mg | 54mg |
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| Potassium | 1797mg | 429mg |
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| Iron | 15.7mg | 4.72mg |
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| Sugar | 7.33g |
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| Fiber | 9.3g | 10.6g |
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| Copper | 1.658mg | 0.626mg |
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| Zinc | 4.89mg | 3.97mg |
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| Phosphorus | 704mg | 523mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 22IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.85mg |
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| Manganese | 2.517mg | 4.916mg |
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| Selenium | 17.8µg |
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| Vitamin B1 | 0.874mg | 0.763mg |
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| Vitamin B2 | 0.87mg | 0.139mg |
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| Vitamin B3 | 1.623mg | 0.961mg |
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| Vitamin B5 | 0.793mg | 1.349mg |
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| Vitamin B6 | 0.377mg | 0.119mg |
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| Vitamin K | 47µg |
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| Folate | 375µg | 56µg |
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| Choline | 115.9mg |
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| Saturated Fat | 2.884g | 1.217g |
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| Monounsaturated Fat | 4.404g | 2.178g |
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| Polyunsaturated fat | 11.255g | 2.535g |
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| Tryptophan | 0.591mg | 0.234mg |
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| Threonine | 1.766mg | 0.575mg |
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| Isoleucine | 1.971mg | 0.694mg |
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| Leucine | 3.309mg | 1.284mg |
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| Lysine | 2.706mg | 0.701mg |
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| Methionine | 0.547mg | 0.312mg |
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| Phenylalanine | 2.122mg | 0.895mg |
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| Valine | 2.029mg | 0.937mg |
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| Histidine | 1.097mg | 0.405mg |
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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
83%
30%
Minerals Daily Need Coverage Score
244%
154%
Comparison summary
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
Oat is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)