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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Soy Protein Powder (Protein powder, soy based, NFS) .
Oats g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||