Soy Milk vs. Oatmeal
Nutrition comparison of Soy Milk and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and oatmeal:
- Both oatmeal and soy milk are high in calcium.
- Oatmeal has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and soy milk has 88% less calories than oatmeal - oatmeal has 367 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, much lighter in carbs and heavier in fat compared to oatmeal per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Oatmeal | |
|---|---|---|
| Protein | 24% | 17% |
| Carbohydrates | 46% | 69% |
| Fat | 31% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and soy milk has 93% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 48 times more dietary fiber than soy milk - oatmeal has 9.8g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Oatmeal and soy milk contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 515% more protein than soy milk - oatmeal has 16g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Oatmeal and soy milk contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin A
Soy milk has more Vitamin A than oatmeal - soy milk has 55ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than oatmeal - soy milk has 3.7iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and soy milk contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and oatmeal contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, Vitamin B6 and folate, however, soy milk contains more Vitamin B12. Both soy milk and oatmeal contain significant amounts of riboflavin and niacin.
| Soy Milk | Oatmeal | |
|---|---|---|
| Thiamin | 0.029 MG | 0.73 MG |
| Riboflavin | 0.184 MG | 0.14 MG |
| Niacin | 0.425 MG | 0.78 MG |
| Vitamin B6 | 0.031 MG | 0.12 MG |
| Folate | 9 UG | 32 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both oatmeal and soy milk are high in calcium. Soy milk has 137% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 900% more iron than soy milk - oatmeal has 4.2mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 187% more potassium than soy milk - oatmeal has 350mg of potassium per 100 grams and soy milk has 122mg 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.
Soy Milk g
()
|
Daily Values (%) |
Oatmeal 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 oatmeal or soy milk contain more calories in 100 grams?Oatmeal is high in calories and soy milk has 90% less calories than oatmeal - oatmeal has 367 calories in 100g and soy milk has 43 calories.
Does oatmeal or soy milk have more carbohydrates?
By weight, oatmeal is high in carbohydrates and soy milk has 90% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does oatmeal or soy milk contain more calcium?
Both oatmeal and soy milk are high in calcium. Soy milk has 140% more calcium than oatmeal - oatmeal has 52mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does oatmeal or soy milk contain more iron?
Oatmeal is an abundant source of iron and it has 900% more iron than soy milk - oatmeal has 4.2mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does oatmeal or soy milk contain more potassium?
Oatmeal is a rich source of potassium and it has 190% more potassium than soy milk - oatmeal has 350mg of potassium in 100 grams and soy milk has 122mg of potassium.