Soybean vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between soybeans and oatmeal

Soybeans have more copper, phosphorus, fiber, vitamin K, magnesium, potassium, and manganese; however, oatmeal has more vitamin B3, iron, and vitamin B1.
Soybeans' daily need coverage for copper is 38% more.
Soybeans have 48 times more vitamin K than oatmeal. Soybeans have 19.2µg of vitamin K, while oatmeal has 0.4µg.
Oatmeal has a higher glycemic index than soybeans.

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.

Soybean

Oatmeal

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.

Soybean

Oatmeal

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 Vitamin AVitamin A	+∞%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.407mg	0.066mg	38%
Protein	18.21g	2.37g	32%
Polyunsaturated fat	5.064g	0.426g	31%
Phosphorus	245mg	77mg	24%
Fiber	6g	1.7g	17%
Vitamin B3	0.399mg	3.025mg	16%
Vitamin K	19.2µg	0.4µg	16%
Magnesium	86mg	26mg	14%
Vitamin A	0µg	130µg	14%
Potassium	515mg	61mg	13%
Fats	8.97g	1.36g	12%
Manganese	0.824mg	0.558mg	12%
Iron	5.14mg	5.96mg	10%
Vitamin B1	0.155mg	0.26mg	9%
Choline	47.5mg	4.7mg	8%
Calories	172kcal	68kcal	5%
Zinc	1.15mg	0.62mg	5%
Vitamin B2	0.285mg	0.215mg	5%
Saturated fat	1.297g	0.226g	5%
Starch		10.37g	4%
Selenium	7.3µg	5µg	4%
Vitamin B6	0.234mg	0.29mg	4%
Monounsaturated fat	1.981g	0.391g	4%
Vitamin B5	0.179mg	0.317mg	3%
Folate	54µg	44µg	3%
Vitamin C	1.7mg	0mg	2%
Calcium	102mg	80mg	2%
Sodium	1mg	49mg	2%
Vitamin E	0.35mg	0.07mg	2%
Carbs	8.36g	11.67g	1%
Protein per 100 calories	11g	3.5g	N/A
Calories per 10 g protein	94kcal	287kcal	N/A
Weight per 100 calories	58g	147g	N/A
Unsaturated / Saturated Fat ratio	5.4	3.6	N/A
Net carbs	2.36g	9.97g	N/A
Sugar	3g	0.46g	N/A
Trans fat	0g	0.003g	N/A
Tryptophan	0.242mg	0.04mg	0%
Threonine	0.723mg	0.083mg	0%
Isoleucine	0.807mg	0.105mg	0%
Leucine	1.355mg	0.2mg	0%
Lysine	1.108mg	0.135mg	0%
Methionine	0.224mg	0.04mg	0%
Phenylalanine	0.869mg	0.13mg	0%
Valine	0.831mg	0.151mg	0%
Histidine	0.449mg	0.057mg	0%