Oat bran vs Soy: Difference, Benefits, More

Although oat bran and soy belong to different food groups, while oat bran belong is a grain, and soy belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oat bran and soy, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oat bran and soy compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Oat bran vs Soy Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs soy.

This comparison will start by comparing the caloric value of oat bran and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat bran vs Soy Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing oat bran vs soy for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both oat bran and soy can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Soy Protein

Legumes and most legume products, including oat bran and soy, are important sources of plant-based protein.

Soy offer around 53% more protein than oat bran.

Soy have 36.5 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.

Oat bran vs Soy Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and soy.

The total amount of carbohydrates is around 54% higher in oat bran than in soy. It have 66.2 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in oat bran than in soy, 81% precisely.

One handful of oat bran (28 grams) contains 0.4 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and soy.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than soy which oat bran offers 2.6 grams per portion.

Oat bran vs Soy Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and soy are low in fat.

Fats in oat bran and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and soy:

• Oat bran: 7 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, oat bran is 55% lower in saturated fats.

Oat bran and soy contain 1.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Oat bran vs Soy Vitamins Content

This section will discuss the vitamin content of oat bran and soy.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, soy have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin E.

Oat bran and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and soy contain side by side, so you can easily compare them.

Oat bran vs Soy Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and soy comparison focuses on their mineral content.

Oat bran is a better source of calcium, copper, fluoride, iron, magnesium, potassium, and zinc than soy.

On the other hand, soy are a higher amount of manganese, phosphorus, selenium, and sodium.

Check out the table below to learn how oat bran and soy compare when it comes to mineral content.

The Final Word

Oat bran and soy are highly nutritious and a great addition to a plant-based diet.

Both oat bran and soy are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.