Oatmeal vs. Soy Flour

Q: Does soy flour or oatmeal have more 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:

Q: Does soy flour or oatmeal have more 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.

Q: Does soy flour or oatmeal contain more 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.

Q: Does soy flour or oatmeal have more 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.

Q: Does soy flour or oatmeal contain more 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.

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Visualize

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.

Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Oatmeal src

Soy Flour src

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 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 Soy Flour (Soy flour, low-fat) .

Oatmeal g ()	Daily Values (%)
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

Food	Amount	Action
Oatmeal	packet
Soy Flour	cup, stirred

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.

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