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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

Soybean raw vs Oat 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.
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Contains more Manganese +95.3%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Contains more Manganese +95.3%
Equal in Sodium - 2

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.
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%
Contains more Vitamin B5 +70.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%
Contains more Vitamin B5 +70.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +116%
Contains more Fats +189%
Contains more Other +183.1%
Contains more Carbs +119.7%
Equal in Water - 8.22
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
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
Contains more Protein +116%
Contains more Fats +189%
Contains more Other +183.1%
Contains more Carbs +119.7%
Equal in Water - 8.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +344%
Contains less Saturated Fat -57.8%
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +344%
Contains less Saturated 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.
Soybean raw Oat
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Oat Opinion
Net carbs 20.86g 55.67g Oat
Protein 36.49g 16.89g Soybean raw
Fats 19.94g 6.9g Soybean raw
Carbs 30.16g 66.27g Oat
Calories 446kcal 389kcal Soybean raw
Sugar 7.33g Oat
Fiber 9.3g 10.6g Oat
Calcium 277mg 54mg Soybean raw
Iron 15.7mg 4.72mg Soybean raw
Magnesium 280mg 177mg Soybean raw
Phosphorus 704mg 523mg Soybean raw
Potassium 1797mg 429mg Soybean raw
Sodium 2mg 2mg
Zinc 4.89mg 3.97mg Soybean raw
Copper 1.658mg 0.626mg Soybean raw
Manganese 2.517mg 4.916mg Oat
Selenium 17.8µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.763mg Soybean raw
Vitamin B2 0.87mg 0.139mg Soybean raw
Vitamin B3 1.623mg 0.961mg Soybean raw
Vitamin B5 0.793mg 1.349mg Oat
Vitamin B6 0.377mg 0.119mg Soybean raw
Folate 375µg 56µg Soybean raw
Choline 115.9mg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.234mg Soybean raw
Threonine 1.766mg 0.575mg Soybean raw
Isoleucine 1.971mg 0.694mg Soybean raw
Leucine 3.309mg 1.284mg Soybean raw
Lysine 2.706mg 0.701mg Soybean raw
Methionine 0.547mg 0.312mg Soybean raw
Phenylalanine 2.122mg 0.895mg Soybean raw
Valine 2.029mg 0.937mg Soybean raw
Histidine 1.097mg 0.405mg Soybean raw
Saturated Fat 2.884g 1.217g Oat
Monounsaturated Fat 4.404g 2.178g Soybean raw
Polyunsaturated fat 11.255g 2.535g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Oat
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
83%
Soybean raw
30%
Oat
Minerals Daily Need Coverage Score
244%
Soybean raw
154%
Oat

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.8)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.