Soybean vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between Soybean and Oatmeal
- Soybean has more Copper, Phosphorus, Fiber, Vitamin K, Magnesium, Potassium, and Manganese, however, Oatmeal has more Vitamin B3, Vitamin A, and Iron.
- Soybean's daily need coverage for Copper is 38% more.
- Soybean has 48 times more Vitamin K than Oatmeal. Soybean has 19.2µg of Vitamin K, while Oatmeal has 0.4µg.
The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +230.8% |
| Contains more CalciumCalcium | +27.5% |
| Contains more PotassiumPotassium | +744.3% |
| Contains more CopperCopper | +516.7% |
| Contains more ZincZinc | +85.5% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +47.7% |
| Contains more SeleniumSelenium | +46% |
| Contains more IronIron | +16% |
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 EVitamin E | +400% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin KVitamin K | +4700% |
| Contains more FolateFolate | +22.7% |
| Contains more CholineCholine | +910.6% |
| Contains more Vitamin AVitamin A | +4711.1% |
| Contains more Vitamin B1Vitamin B1 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +658.1% |
| Contains more Vitamin B5Vitamin B5 | +77.1% |
| Contains more Vitamin B6Vitamin B6 | +23.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +668.4% |
| Contains more FatsFats | +559.6% |
| Contains more OtherOther | +235.1% |
| Contains more CarbsCarbs | +39.6% |
| Contains more WaterWater | +34.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +406.6% |
| Contains more Poly. FatPolyunsaturated fat | +1088.7% |
| Contains less Sat. FatSaturated Fat | -82.6% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 172kcal | 68kcal |
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| Protein | 18.21g | 2.37g |
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| Fats | 8.97g | 1.36g |
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| Vitamin C | 1.7mg | 0mg |
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| Net carbs | 2.36g | 9.97g |
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| Carbs | 8.36g | 11.67g |
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| Magnesium | 86mg | 26mg |
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| Calcium | 102mg | 80mg |
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| Potassium | 515mg | 61mg |
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| Iron | 5.14mg | 5.96mg |
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| Sugar | 3g | 0.46g |
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| Fiber | 6g | 1.7g |
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| Copper | 0.407mg | 0.066mg |
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| Zinc | 1.15mg | 0.62mg |
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| Starch | 10.37g |
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| Phosphorus | 245mg | 77mg |
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| Sodium | 1mg | 49mg |
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| Vitamin A | 9IU | 433IU |
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| Vitamin A | 0µg | 130µg |
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| Vitamin E | 0.35mg | 0.07mg |
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| Manganese | 0.824mg | 0.558mg |
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| Selenium | 7.3µg | 5µg |
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| Vitamin B1 | 0.155mg | 0.26mg |
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| Vitamin B2 | 0.285mg | 0.215mg |
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| Vitamin B3 | 0.399mg | 3.025mg |
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| Vitamin B5 | 0.179mg | 0.317mg |
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| Vitamin B6 | 0.234mg | 0.29mg |
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| Vitamin K | 19.2µg | 0.4µg |
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| Folate | 54µg | 44µg |
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| Trans Fat | 0g | 0.003g |
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| Choline | 47.5mg | 4.7mg |
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| Saturated Fat | 1.297g | 0.226g |
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| Monounsaturated Fat | 1.981g | 0.391g |
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| Polyunsaturated fat | 5.064g | 0.426g |
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| Tryptophan | 0.242mg | 0.04mg |
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| Threonine | 0.723mg | 0.083mg |
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| Isoleucine | 0.807mg | 0.105mg |
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| Leucine | 1.355mg | 0.2mg |
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| Lysine | 1.108mg | 0.135mg |
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| Methionine | 0.224mg | 0.04mg |
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| Phenylalanine | 0.869mg | 0.13mg |
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| Valine | 0.831mg | 0.151mg |
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| Histidine | 0.449mg | 0.057mg |
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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
23%
25%
Minerals Daily Need Coverage Score
75%
45%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 2.54g)
Which food is lower in Saturated Fat?
Oatmeal is lower in Saturated Fat (difference - 1.071g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.