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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 RAE, 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).

Infographic

Soybean vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +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.
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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +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
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 +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.
Soybean Oatmeal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean Oatmeal Opinion
Calories 172kcal 68kcal Soybean
Protein 18.21g 2.37g Soybean
Fats 8.97g 1.36g Soybean
Vitamin C 1.7mg 0mg Soybean
Net carbs 2.36g 9.97g Oatmeal
Carbs 8.36g 11.67g Oatmeal
Magnesium 86mg 26mg Soybean
Calcium 102mg 80mg Soybean
Potassium 515mg 61mg Soybean
Iron 5.14mg 5.96mg Oatmeal
Sugar 3g 0.46g Oatmeal
Fiber 6g 1.7g Soybean
Copper 0.407mg 0.066mg Soybean
Zinc 1.15mg 0.62mg Soybean
Starch 10.37g Oatmeal
Phosphorus 245mg 77mg Soybean
Sodium 1mg 49mg Soybean
Vitamin A 9IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.35mg 0.07mg Soybean
Manganese 0.824mg 0.558mg Soybean
Selenium 7.3µg 5µg Soybean
Vitamin B1 0.155mg 0.26mg Oatmeal
Vitamin B2 0.285mg 0.215mg Soybean
Vitamin B3 0.399mg 3.025mg Oatmeal
Vitamin B5 0.179mg 0.317mg Oatmeal
Vitamin B6 0.234mg 0.29mg Oatmeal
Vitamin K 19.2µg 0.4µg Soybean
Folate 54µg 44µg Soybean
Trans Fat 0g 0.003g Soybean
Choline 47.5mg 4.7mg Soybean
Saturated Fat 1.297g 0.226g Oatmeal
Monounsaturated Fat 1.981g 0.391g Soybean
Polyunsaturated fat 5.064g 0.426g Soybean
Tryptophan 0.242mg 0.04mg Soybean
Threonine 0.723mg 0.083mg Soybean
Isoleucine 0.807mg 0.105mg Soybean
Leucine 1.355mg 0.2mg Soybean
Lysine 1.108mg 0.135mg Soybean
Methionine 0.224mg 0.04mg Soybean
Phenylalanine 0.869mg 0.13mg Soybean
Valine 0.831mg 0.151mg Soybean
Histidine 0.449mg 0.057mg Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soybean
25%
Oatmeal
Minerals Daily Need Coverage Score
75%
Soybean
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.54g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.071g)
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)
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.