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Oats vs Full-Fat Soy Flour: How Do They Compare?

This article explains the key similarities and differences between oats and full-fat soy flour, foods from the grains and legumes food groups. Read on to learn more about the oats vs full-fat soy flour comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 15, 2023.

Although oats and full-fat soy flour belong to different food groups, while oats belong is a grain, and full-fat soy flour 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 oats and full-fat soy flour, 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 oats and full-fat soy flour compare specifically.

Oats

Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

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

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

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

Oats vs Full-Fat Soy Flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs full-fat soy flour.

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

OatsFull-Fat Soy Flour
Energy389 kcal434 kcal
Carbs66.3 g31.9 g
Sugar0 g7.5 g
Fiber10.6 g9.6 g
Protein16.9 g37.8 g
Fat6.9 g20.6 g
Saturated Fat1.22 g2.99 g

Oats vs Full-Fat Soy Flour 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 oats vs full-fat soy flour for weight loss, oats is slightly lower in calories, with 389 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both oats and full-fat soy flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Full-Fat Soy Flour Protein

Legumes and most legume products, including oats and full-fat soy flour, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 55% more protein than oats.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.

Oats vs Full-Fat Soy Flour 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 oats and full-fat soy flour.

The total amount of carbohydrates is around 52% higher in oats than in full-fat soy flour. It have 66.3 grams per 100 grams, compared to 31.9 grams in full-fat soy flour.

There’s less sugar in oats than in full-fat soy flour, 100% precisely.

One handful of oats (28 grams) contains 0 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in oats and full-fat soy flour.

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

With 3 grams of fiber per portion, oats is a better source of fiber than full-fat soy flour which oats offers 2.7 grams per portion.

Oats vs Full-Fat Soy Flour Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oats and full-fat soy flour are low in fat.

Fats in oats and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and full-fat soy flour:

  • Oats: 6.9 grams per 100 grams
  • Full-Fat Soy Flour: 20.6 per 100 grams

Speaking of saturated fats, oats is 60% lower in saturated fats.

Oats and full-fat soy flour contain 1.2 grams and 3 grams of saturated fat per 100 grams, respectively.

Oats vs Full-Fat Soy Flour Vitamins Content

This section will discuss the vitamin content of oats and full-fat soy flour.

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

Oats has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, full-fat soy flour has a higher amount of vitamin B1 (Thiamine).

Oats and full-fat soy flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and full-fat soy flour contain side by side, so you can easily compare them.

OatsFull-Fat Soy Flour
Vitamin A0120 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.763 mg0.581 mg
Vitamin B2 (Riboflavin)0.139 mg1.16 mg
Vitamin B3 (Niacin)0.961 mg4.32 mg
Vitamin B5 (Pantothenic acid)1.35 mg1.59 mg
Vitamin B6 (Pyroxidine)0.119 mg0.461 mg
Vitamin B9 (Folate)56 µg345 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg1.95 mg
Vitamin K0.9 µg70 µg

Oats vs Full-Fat Soy Flour 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 oats and full-fat soy flour comparison focuses on their mineral content.

Oats is a better source of calcium, copper, fluoride, iron, magnesium, potassium, selenium, and sodium than full-fat soy flour.

On the other hand, full-fat soy flour is a higher amount of manganese, phosphorus, and zinc.

Check out the table below to learn how oats and full-fat soy flour compare when it comes to mineral content.

OatsFull-Fat Soy Flour
Calcium54 mg206 mg
Copper0.626 mg2.92 mg
Fluoride02.2 µg
Iron4.72 mg6.37 mg
Magnesium177 mg429 mg
Manganese4.92 mg2.28 mg
Phosphorus523 mg494 mg
Potassium429 mg2520 mg
Selenium2.7 µg7.5 µg
Sodium2 mg13 mg
Zinc3.97 mg3.92 mg

The Final Word

Oats and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.

Both oats and full-fat soy flour 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.

Sources

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