Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and soy protein powder:
Both oatmeal and soy protein powder are high in calories. Soy protein powder has a little more calories (6%) than oatmeal by weight - oatmeal has 367 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and similar to soy protein powder for fat. Oatmeal has a macronutrient ratio of 17:69:15 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Soy Protein Powder | |
|---|---|---|
| Protein | 17% | 57% |
| Carbohydrates | 69% | 30% |
| Fat | 15% | 13% |
| Alcohol | ~ | ~ |
Oatmeal is high in carbohydrates and soy protein powder has 57% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both oatmeal and soy protein powder are high in dietary fiber. Oatmeal has 46% more dietary fiber than soy protein powder - oatmeal has 9.8g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and oatmeal has 95% less sugar than soy protein powder - oatmeal has 1g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both oatmeal and soy protein powder are high in protein. Soy protein powder has 247% more protein than oatmeal - oatmeal has 16g of protein per 100 grams and soy protein powder has 55.6g of protein.
Oatmeal and soy protein powder contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Oatmeal has more Vitamin E than soy protein powder - oatmeal has 0.47mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Oatmeal has more thiamin, however, soy protein powder contains more niacin and folate. Both oatmeal and soy protein powder contain significant amounts of riboflavin and Vitamin B6.
| Oatmeal | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.73 MG | 0.288 MG |
| Riboflavin | 0.14 MG | 0.164 MG |
| Niacin | 0.78 MG | 2.357 MG |
| Vitamin B6 | 0.12 MG | 0.164 MG |
| Folate | 32 UG | 289 UG |
Both oatmeal and soy protein powder are high in calcium. Soy protein powder has 242% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both oatmeal and soy protein powder are high in iron. Soy protein powder has 186% more iron than oatmeal - oatmeal has 4.2mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both oatmeal and soy protein powder are high in potassium. Soy protein powder has 167% more potassium than oatmeal - oatmeal has 350mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Soy Protein Powder (Protein powder, soy based, NFS) .
Oatmeal g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||