Soy milk vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between soy milk and oatmeal

Soy milk has more copper, while oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, manganese, vitamin B2, vitamin A, folate, and calcium.
Oatmeal covers your daily need for iron, 67% more than soy milk.
Soy milk contains 2 times more copper than oatmeal. While soy milk contains 0.128mg of copper, oatmeal contains only 0.066mg.
Soy milk has a lower glycemic index. The glycemic index of soy milk is 37, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Soymilk, original, and vanilla, unfortified 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.

Soy milk

Oatmeal

Contains more PotassiumPotassium	+93.4%
Contains more CopperCopper	+93.9%

Contains more CalciumCalcium	+220%
Contains more IronIron	+831.3%
Contains more ZincZinc	+416.7%
Contains more PhosphorusPhosphorus	+48.1%
Contains more ManganeseManganese	+150.2%

~equal in Magnesium ~26mg

~equal in Sodium ~49mg

~equal in Selenium ~5µg

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.

Soy milk

Oatmeal

Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin B5Vitamin B5	+17.7%
Contains more Vitamin KVitamin K	+650%
Contains more CholineCholine	+402.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+333.3%
Contains more Vitamin B2Vitamin B2	+211.6%
Contains more Vitamin B3Vitamin B3	+489.7%
Contains more Vitamin B6Vitamin B6	+276.6%
Contains more FolateFolate	+144.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.64mg	5.96mg	67%
Vitamin B1	0.06mg	0.26mg	17%
Vitamin B3	0.513mg	3.025mg	16%
Vitamin B6	0.077mg	0.29mg	16%
Manganese	0.223mg	0.558mg	15%
Vitamin A	0µg	130µg	14%
Vitamin B2	0.069mg	0.215mg	11%
Folate	18µg	44µg	7%
Copper	0.128mg	0.066mg	7%
Calcium	25mg	80mg	6%
Zinc	0.12mg	0.62mg	5%
Phosphorus	52mg	77mg	4%
Fiber	0.6g	1.7g	4%
Polyunsaturated fat	0.961g	0.426g	4%
Starch		10.37g	4%
Choline	23.6mg	4.7mg	3%
Vitamin K	3µg	0.4µg	2%
Potassium	118mg	61mg	2%
Carbs	6.28g	11.67g	2%
Protein	3.27g	2.37g	2%
Vitamin B5	0.373mg	0.317mg	1%
Calories	54kcal	68kcal	1%
Fats	1.75g	1.36g	1%
Net carbs	5.68g	9.97g	N/A
Magnesium	25mg	26mg	0%
Sugar	3.99g	0.46g	N/A
Sodium	51mg	49mg	0%
Vitamin E	0.11mg	0.07mg	0%
Selenium	4.8µg	5µg	0%
Trans fat	0g	0.003g	N/A
Saturated fat	0.205g	0.226g	0%
Monounsaturated fat	0.401g	0.391g	0%
Tryptophan	0.038mg	0.04mg	0%
Threonine	0.108mg	0.083mg	0%
Isoleucine	0.114mg	0.105mg	0%
Leucine	0.186mg	0.2mg	0%
Lysine	0.131mg	0.135mg	0%
Methionine	0.027mg	0.04mg	0%
Phenylalanine	0.113mg	0.13mg	0%
Valine	0.117mg	0.151mg	0%
Histidine	0.061mg	0.057mg	0%