Soy milk vs. Oats — In-Depth Nutrition Comparison

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How are soy milk and oats different?

Oats are higher than soy milk in manganese, phosphorus, vitamin B1, copper, iron, fiber, magnesium, zinc, vitamin B5, and folate.
Oats cover your daily need for manganese, 204% more than soy milk.
Oats have a higher glycemic index (59) than soy milk (37).

Soymilk, original, and vanilla, unfortified and Oats types were used in this article.

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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

Oats

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+608%
Contains more CalciumCalcium	+116%
Contains more PotassiumPotassium	+263.6%
Contains more IronIron	+637.5%
Contains more CopperCopper	+389.1%
Contains more ZincZinc	+3208.3%
Contains more PhosphorusPhosphorus	+905.8%
Contains less SodiumSodium	-96.1%
Contains more ManganeseManganese	+2104.5%

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

Oats

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+1171.7%
Contains more Vitamin B2Vitamin B2	+101.4%
Contains more Vitamin B3Vitamin B3	+87.3%
Contains more Vitamin B5Vitamin B5	+261.7%
Contains more Vitamin B6Vitamin B6	+54.5%
Contains more FolateFolate	+211.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.223mg	4.916mg	204%
Phosphorus	52mg	523mg	67%
Vitamin B1	0.06mg	0.763mg	59%
Copper	0.128mg	0.626mg	55%
Iron	0.64mg	4.72mg	51%
Fiber	0.6g	10.6g	40%
Magnesium	25mg	177mg	36%
Zinc	0.12mg	3.97mg	35%
Protein	3.27g	16.89g	27%
Carbs	6.28g	66.27g	20%
Vitamin B5	0.373mg	1.349mg	20%
Calories	54kcal	389kcal	17%
Folate	18µg	56µg	10%
Polyunsaturated fat	0.961g	2.535g	10%
Potassium	118mg	429mg	9%
Selenium	4.8µg		9%
Fats	1.75g	6.9g	8%
Vitamin B2	0.069mg	0.139mg	5%
Saturated fat	0.205g	1.217g	5%
Choline	23.6mg		4%
Monounsaturated fat	0.401g	2.178g	4%
Calcium	25mg	54mg	3%
Vitamin B3	0.513mg	0.961mg	3%
Vitamin B6	0.077mg	0.119mg	3%
Vitamin K	3µg		3%
Sodium	51mg	2mg	2%
Vitamin E	0.11mg		1%
Protein per 100 calories	6.1g	4.3g	N/A
Calories per 10 g protein	165kcal	230kcal	N/A
Weight per 100 calories	185g	26g	N/A
Unsaturated / Saturated Fat ratio	6.6	3.9	N/A
Net carbs	5.68g	55.67g	N/A
Sugar	3.99g		N/A
Tryptophan	0.038mg	0.234mg	0%
Threonine	0.108mg	0.575mg	0%
Isoleucine	0.114mg	0.694mg	0%
Leucine	0.186mg	1.284mg	0%
Lysine	0.131mg	0.701mg	0%
Methionine	0.027mg	0.312mg	0%
Phenylalanine	0.113mg	0.895mg	0%
Valine	0.117mg	0.937mg	0%
Histidine	0.061mg	0.405mg	0%