Oatmeal vs. Soy Flour
Nutrition comparison of Oatmeal and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and soy flour:
- Both soy flour and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has 8.3 times less sugar than soy flour.
- Soy flour has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soy flour and oatmeal are high in calories. Soy flour is very similar to oatmeal for calories - soy flour has 372 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Soy Flour | |
|---|---|---|
| Protein | 17% | 50% |
| Carbohydrates | 69% | 31% |
| Fat | 15% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy flour and oatmeal are high in carbohydrates. Oatmeal has 119% more carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both soy flour and oatmeal are high in dietary fiber. Soy flour has 63% more dietary fiber than oatmeal - soy flour has 16g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 8.3 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both soy flour and oatmeal are high in protein. Soy flour has 211% more protein than oatmeal - soy flour has 49.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Soy flour and oatmeal contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Soy flour and oatmeal contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Soy flour and oatmeal contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Soy flour and oatmeal contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Soy flour has more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and soy flour contain significant amounts of thiamin and riboflavin.
| Oatmeal | Soy Flour | |
|---|---|---|
| Thiamin | 0.73 MG | 1.088 MG |
| Riboflavin | 0.14 MG | 0.28 MG |
| Niacin | 0.78 MG | 2.95 MG |
| Pantothenic acid | ~ | 1.55 MG |
| Vitamin B6 | 0.12 MG | 1.05 MG |
| Folate | 32 UG | 289 UG |
Minerals
calcium
Both soy flour and oatmeal are high in calcium. Soy flour has 448% more calcium than oatmeal - soy flour has 285mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both soy flour and oatmeal are high in iron. Soy flour has 95% more iron than oatmeal - soy flour has 8.2mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both soy flour and oatmeal are high in potassium. Soy flour has 497% more potassium than oatmeal - soy flour has 2090mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oatmeal or Soy Flour .
Oatmeal 100g
(
100 g
)
|
Daily Values (%) |
Soy Flour 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 367KCAL 18% |
|
5% | calories | 1% |
|
372KCAL 19% | |
| 67G 27% |
|
116% | carbohydrates | 5% |
|
31G 12% | |
| 9.8G 39% |
|
5% | dietary fiber | 63% |
|
16G 64% | |
| 1G | 5% | sugar | 830% | 9.3G | |||
| 6.3G 10% |
|
5% | total fat | 41% |
|
8.9G 14% | |
| 1.1G 6% |
|
5% | saturated fat | 18% |
|
1.3G 7% | |
| 2G | 33% | monounsaturated fat | 5% | 1.5G | |||
| 2.3G | 5% | polyunsaturated fat | 83% | 4.2G | |||
| 4MG 0.3% |
|
5% | sodium | 125% |
|
9MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2UG 0.3% | ||
| 52MG 5% |
|
5% | calcium | 448% |
|
285MG 29% | |
| 4.2MG 23% |
|
5% | iron | 95% |
|
8.2MG 46% | |
| 148MG 48% |
|
5% | magnesium | 93% |
|
285MG 92% | |
| 350MG 15% |
|
5% | potassium | 497% |
|
2090MG 91% | |
| 0.73MG 66% |
|
5% | thiamin (Vit B1) | 51% |
|
1.1MG 99% | |
| 0.14MG 13% |
|
5% | riboflavin (Vit B2) | 100% |
|
0.28MG 26% | |
| 0.78MG 6% |
|
5% | niacin (Vit B3) | 285% |
|
3MG 21% | |
| 0.12MG 9% |
|
5% | Vitamin B6 | 816% |
|
1.1MG 81% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
1.6MG 31% | ||
| 32UG 8% |
|
5% | folate (Vit B9) | 803% |
|
289UG 72% | |
| 0.47MG 3% |
|
5% | Vitamin E | 17% |
|
0.55MG 4% | |
|
|
5% | Vitamin K | >999% |
|
3.9UG 4% | ||
| 16G 32% |
|
5% | protein | 212% |
|
50G 100% | |
|
|
5% | choline | >999% |
|
192MG 45% | ||
|
|
5% | copper | >999% |
|
1.6MG 133% | ||
|
|
5% | manganese | >999% |
|
3.2MG 175% | ||
| 474MG 68% |
|
5% | phosphorus | 42% |
|
675MG 96% | |
|
|
5% | selenium | >999% |
|
59UG 107% | ||
| 3.1MG 38% |
|
5% | zinc | 32% |
|
4.1MG 51% | |
| 8.8G | 91% | Water | 5% | 4.6G | |||
| 5% | Starch | >999% | 5.3G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does soy flour or oatmeal contain more calories in 100 grams?Both soy flour and oatmeal are high in calories. Soy flour is quite similar to oatmeal for calories - soy flour has 372 calories in 100g and oatmeal has 367 calories.
Is soy flour or oatmeal better for protein?
Both soy flour and oatmeal are high in protein. Soy flour has 210% more protein than oatmeal - soy flour has 49.8g of protein per 100 grams and oatmeal has 16g of protein.
Does soy flour or oatmeal have more carbohydrates?
By weight, both soy flour and oatmeal are high in carbohydrates. oatmeal has 120% more carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does soy flour or oatmeal contain more calcium?
Both soy flour and oatmeal are high in calcium. Soy flour has 450% more calcium than oatmeal - soy flour has 285mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does soy flour or oatmeal contain more iron?
Both soy flour and oatmeal are high in iron. Soy flour has 100% more iron than oatmeal - soy flour has 8.2mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does soy flour or oatmeal contain more potassium?
Both soy flour and oatmeal are high in potassium. Soy flour has 500% more potassium than oatmeal - soy flour has 2090mg of potassium in 100 grams and oatmeal has 350mg of potassium.