Oats vs. Soy Flour
Nutrition comparison of Oats and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and soy flour:
- Both oats and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Soy flour has more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and soy flour are high in calories. Oat has a little more calories (5%) than soy flour by weight - oat has 389 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Oats has a macronutrient ratio of 17:67:16 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Soy Flour | |
|---|---|---|
| Protein | 17% | 50% |
| Carbohydrates | 67% | 31% |
| Fat | 16% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and soy flour are high in carbohydrates. Oat has 116% more carbohydrates than soy flour - oat has 66.3g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both oats and soy flour are high in dietary fiber. Soy flour has 51% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Oat has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and soy flour are high in protein. Soy flour has 195% more protein than oat - oat has 16.9g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Oats and soy flour contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and oats contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than oat - soy flour has 0.55mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Soy flour and oats contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Soy flour has more niacin, Vitamin B6 and folate. Both oats and soy flour contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Oats | Soy Flour | |
|---|---|---|
| Thiamin | 0.763 MG | 1.088 MG |
| Riboflavin | 0.139 MG | 0.28 MG |
| Niacin | 0.961 MG | 2.95 MG |
| Pantothenic acid | 1.349 MG | 1.55 MG |
| Vitamin B6 | 0.119 MG | 1.05 MG |
| Folate | 56 UG | 289 UG |
Minerals
calcium
Both oats and soy flour are high in calcium. Soy flour has 428% more calcium than oat - oat has 54mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both oats and soy flour are high in iron. Soy flour has 74% more iron than oat - oat has 4.7mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both oats and soy flour are high in potassium. Soy flour has 387% more potassium than oat - oat has 429mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.555 G |
| Total | 0.111 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, both oats and soy flour contain significant amounts of linoleic acid.
| Oats | Soy Flour | |
|---|---|---|
| linoleic acid | 2.424 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 2.424 G | 3.685 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.
Oats g
()
|
Daily Values (%) |
Soy Flour 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 flour contain more calories in 100 grams?Both oats and soy flour are high in calories. Oat has a little more calories ( 10%) than soy flour by weight - oat has 389 calories in 100g and soy flour has 372 calories.
Is oats or soy flour better for protein?
Both oats and soy flour are high in protein. Soy flour has 200% more protein than oat - oat has 16.9g of protein per 100 grams and soy flour has 49.8g of protein.
Does oats or soy flour have more carbohydrates?
By weight, both oats and soy flour are high in carbohydrates. oat has 120% more carbohydrates than soy flour - oat has 66.3g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does oats or soy flour contain more calcium?
Both oats and soy flour are high in calcium. Soy flour has 430% more calcium than oat - oat has 54mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does oats or soy flour contain more iron?
Both oats and soy flour are high in iron. Soy flour has 70% more iron than oat - oat has 4.7mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does oats or soy flour contain more potassium?
Both oats and soy flour are high in potassium. Soy flour has 390% more potassium than oat - oat has 429mg of potassium in 100 grams and soy flour has 2090mg of potassium.