Oats vs. Soy Flour

Nutrition comparison of Oats and Soy Flour


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and soy flour:

  • Both oats and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Soy flour has more niacin, Vitamin B6 and folate.
Detailed nutritional comparison of oats and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Soy Flour src

Calories and Carbs

calories

Both oats and soy flour are high in calories. Oat has a little more calories (5%) than soy flour by weight - oat has 389 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Oats has a macronutrient ratio of 17:67:16 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Soy Flour
Protein 17% 50%
Carbohydrates 67% 31%
Fat 16% 20%
Alcohol ~ ~

carbohydrates

Both oats and soy flour are high in carbohydrates. Oat has 116% more carbohydrates than soy flour - oat has 66.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both oats and soy flour are high in dietary fiber. Soy flour has 51% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Oat has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and soy flour are high in protein. Soy flour has 195% more protein than oat - oat has 16.9g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Oats and soy flour contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin A

Soy flour and oats contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Soy flour has more Vitamin E than oat - soy flour has 0.55mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Soy flour and oats contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Soy flour has more niacin, Vitamin B6 and folate. Both oats and soy flour contain significant amounts of thiamin, riboflavin and pantothenic acid.

Oats Soy Flour
Thiamin 0.763 MG 1.088 MG
Riboflavin 0.139 MG 0.28 MG
Niacin 0.961 MG 2.95 MG
Pantothenic acid 1.349 MG 1.55 MG
Vitamin B6 0.119 MG 1.05 MG
Folate 56 UG 289 UG

Minerals

calcium

Both oats and soy flour are high in calcium. Soy flour has 428% more calcium than oat - oat has 54mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both oats and soy flour are high in iron. Soy flour has 74% more iron than oat - oat has 4.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both oats and soy flour are high in potassium. Soy flour has 387% more potassium than oat - oat has 429mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than oat per 100 grams.

Oats Soy Flour
alpha linoleic acid 0.111 G 0.555 G
Total 0.111 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both oats and soy flour contain significant amounts of linoleic acid.

Oats Soy Flour
linoleic acid 2.424 G 3.66 G
other omega 6 ~ 0.025 G
Total 2.424 G 3.685 G



Customize your serving size


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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Flour (Soy flour, low-fat) .

Oats g

()
Daily Values (%)

Soy Flour g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G