Oats vs. Soy Protein Powder

Nutrition comparison of Oats and Soy Protein Powder


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

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

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

  • Both oats and soy protein powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has more thiamin and pantothenic acid, however, soy protein powder contains more niacin and folate.
Detailed nutritional comparison of oats and soy protein powder 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 Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both oats and soy protein powder are high in calories. Oat is very similar to soy protein powder for calories - oat has 389 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to soy protein powder for fat. Oats has a macronutrient ratio of 17:67:16 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Soy Protein Powder
Protein 17% 57%
Carbohydrates 67% 30%
Fat 16% 13%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and soy protein powder has 56% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both oats and soy protein powder are high in dietary fiber. Oat has 58% more dietary fiber than soy protein powder - oat has 10.6g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and oat has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and soy protein powder are high in protein. Soy protein powder has 229% more protein than oat - oat has 16.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Oats and soy protein powder contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

Vitamins

The B Vitamins

Oat has more thiamin and pantothenic acid, however, soy protein powder contains more niacin and folate. Both oats and soy protein powder contain significant amounts of riboflavin and Vitamin B6.

Oats Soy Protein Powder
Thiamin 0.763 MG 0.288 MG
Riboflavin 0.139 MG 0.164 MG
Niacin 0.961 MG 2.357 MG
Pantothenic acid 1.349 MG ~
Vitamin B6 0.119 MG 0.164 MG
Folate 56 UG 289 UG

Minerals

calcium

Both oats and soy protein powder are high in calcium. Soy protein powder has 230% more calcium than oat - oat has 54mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both oats and soy protein powder are high in iron. Soy protein powder has 154% more iron than oat - oat has 4.7mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both oats and soy protein powder are high in potassium. Soy protein powder has 117% more potassium than oat - oat has 429mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Soy Protein Powder
alpha linoleic acid 0.111 G 0.32 G
Total 0.111 G 0.32 G

omega 6s

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

Oats Soy Protein Powder
linoleic acid 2.424 G 2.381 G
Total 2.424 G 2.381 G



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 Oats or Soy Protein Powder .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does oats or soy protein powder contain more calories in 100 grams?
Both oats and soy protein powder are high in calories. Oat is quite similar to soy protein powder for calories - oat has 389 calories in 100g and soy protein powder has 388 calories.

Is oats or soy protein powder better for protein?
Both oats and soy protein powder are high in protein. Soy protein powder has 230% more protein than oat - oat has 16.9g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does oats or soy protein powder have more carbohydrates?
By weight, oat is high in carbohydrates and soy protein powder has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does oats or soy protein powder contain more calcium?
Both oats and soy protein powder are high in calcium. Soy protein powder has 230% more calcium than oat - oat has 54mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does oats or soy protein powder contain more iron?
Both oats and soy protein powder are high in iron. Soy protein powder has 150% more iron than oat - oat has 4.7mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does oats or soy protein powder contain more potassium?
Both oats and soy protein powder are high in potassium. Soy protein powder has 120% more potassium than oat - oat has 429mg of potassium in 100 grams and soy protein powder has 933mg of potassium.