Oatmeal vs. Soybean Oil
Nutrition comparison of Oatmeal and Soybean Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
soybean oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and soybean oil:
- Both soybean oil and oatmeal are high in calories.
- Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Soybean Oil (Oil, vegetable, soybean, refined) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and oatmeal are high in calories. Soybean oil has 141% more calories than oatmeal - soybean oil has 884 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to soybean oil per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for soybean oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Soybean Oil | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and soybean oil has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - oatmeal has 9.8g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Oatmeal and soybean oil contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Oatmeal is an excellent source of protein and it has more protein than soybean oil - oatmeal has 16g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and oatmeal has 93% less saturated fat than soybean oil - soybean oil has 15.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both soybean oil and oatmeal are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 16 times more Vitamin E than oatmeal - soybean oil has 8.2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than oatmeal - soybean oil has 183.9ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Soybean Oil | |
|---|---|---|
| Thiamin | 0.73 MG | ~ |
| Riboflavin | 0.14 MG | ~ |
| Niacin | 0.78 MG | ~ |
| Vitamin B6 | 0.12 MG | ~ |
| Folate | 32 UG | ~ |
Minerals
calcium
Oatmeal is a great source of calcium and it has more calcium than soybean oil - oatmeal has 52mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Oatmeal is an excellent source of iron and it has 209 times more iron than soybean oil - soybean oil has 0.02mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has more potassium than soybean oil - oatmeal has 350mg of potassium per 100 grams and soybean oil does not contain significant amounts.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Soybean Oil (Oil, vegetable, soybean, refined) .
Oatmeal g
()
|
Daily Values (%) |
Soybean Oil 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 soybean oil or oatmeal contain more calories in 100 grams?Both soybean oil and oatmeal are high in calories. Soybean oil has 140% more calories than oatmeal - soybean oil has 884 calories in 100g and oatmeal has 367 calories.
Does oatmeal or soybean oil have more carbohydrates?
By weight, oatmeal is high in carbohydrates and soybean oil has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and soybean oil has no carbs..
Does soybean oil or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 209 times more iron than soybean oil - soybean oil has 0.02mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does oatmeal or soybean oil contain more potassium?
Oatmeal is a rich source of potassium and it has more potassium than soybean oil - oatmeal has 350mg of potassium in 100 grams and soybean oil does not contain significant amounts.