Soy Milk vs. Oats
Nutrition comparison of Soy Milk and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and oats:
- Both oats and soy milk are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 4.9 times less saturated fat than oat.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and soy milk has 89% less calories than oat - oat has 389 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and heavier in fat compared to oats per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Oats | |
|---|---|---|
| Protein | 24% | 17% |
| Carbohydrates | 46% | 67% |
| Fat | 31% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and soy milk has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than soy milk - oat has 10.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Oat has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 550% more protein than soy milk - oat has 16.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 4.9 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than oat - soy milk has 55ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than oat - soy milk has 3.7iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Soy milk and oats contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Soy milk and oats contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and oats contain significant amounts of riboflavin.
| Soy Milk | Oats | |
|---|---|---|
| Thiamin | 0.029 MG | 0.763 MG |
| Riboflavin | 0.184 MG | 0.139 MG |
| Niacin | 0.425 MG | 0.961 MG |
| Pantothenic acid | ~ | 1.349 MG |
| Vitamin B6 | 0.031 MG | 0.119 MG |
| Folate | 9 UG | 56 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both oats and soy milk are high in calcium. Soy milk has 128% more calcium than oat - oat has 54mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Oat is an excellent source of iron and it has 10 times more iron than soy milk - oat has 4.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Oat is an excellent source of potassium and it has 252% more potassium than soy milk - oat has 429mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and oats contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Oats | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.111 G |
| Total | 0.075 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Oats | |
|---|---|---|
| linoleic acid | 0.584 G | 2.424 G |
| Total | 0.584 G | 2.424 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.
Soy Milk g
()
|
Daily Values (%) |
Oats 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 | |||
FAQ
Does oats or soy milk contain more calories in 100 grams?Oat is high in calories and soy milk has 90% less calories than oat - oat has 389 calories in 100g and soy milk has 43 calories.
Does oats or soy milk have more carbohydrates?
By weight, oat is high in carbohydrates and soy milk has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does oats or soy milk contain more calcium?
Both oats and soy milk are high in calcium. Soy milk has 130% more calcium than oat - oat has 54mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does oats or soy milk contain more iron?
Oat is an abundant source of iron and it has 10 times more iron than soy milk - oat has 4.7mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does oats or soy milk contain more potassium?
Oat is a rich source of potassium and it has 250% more potassium than soy milk - oat has 429mg of potassium in 100 grams and soy milk has 122mg of potassium.