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  6. Cranberry beans vs. Oatmeal

Cranberry beans vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Cranberry beans and Oatmeal

  • Cranberry beans has more Folate, Fiber, Copper, Potassium, and Phosphorus, while Oatmeal has more Iron, Vitamin B6, Vitamin B3, Vitamin B2, and Manganese.
  • Oatmeal covers your daily need of Iron 48% more than Cranberry beans.
  • Cranberry beans contains 6 times more Potassium than Oatmeal. While Cranberry beans contains 387mg of Potassium, Oatmeal contains only 61mg.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cranberry beans vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry beans
Cranberry beans
6
:
4
Oatmeal
Oatmeal
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +534.4%
Contains less Sodium -98%
Contains more Zinc +83.9%
Contains more Copper +250%
Contains more Calcium +60%
Contains more Iron +185.2%
Contains more Manganese +50.8%
Contains more Selenium +284.6%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +534.4%
Contains less Sodium -98%
Contains more Zinc +83.9%
Contains more Copper +250%
Contains more Calcium +60%
Contains more Iron +185.2%
Contains more Manganese +50.8%
Contains more Selenium +284.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry beans
Cranberry beans
1
:
8
Oatmeal
Oatmeal
Contains more Folate +370.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +487.4%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +258%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Folate +370.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +487.4%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +258%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
3
:
2
Oatmeal
Oatmeal
Contains more Protein +294.1%
Contains more Carbs +109.6%
Contains more Other +91.2%
Contains more Fats +195.7%
Contains more Water +30%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +294.1%
Contains more Carbs +109.6%
Contains more Other +91.2%
Contains more Fats +195.7%
Contains more Water +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated fat +114.1%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -47.3%
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated fat +114.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Oatmeal
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Oatmeal Opinion
Net carbs 15.86g 9.97g Cranberry beans
Protein 9.34g 2.37g Cranberry beans
Fats 0.46g 1.36g Oatmeal
Carbs 24.46g 11.67g Cranberry beans
Calories 136kcal 68kcal Cranberry beans
Starch 10.37g Oatmeal
Sugar 0.46g Cranberry beans
Fiber 8.6g 1.7g Cranberry beans
Calcium 50mg 80mg Oatmeal
Iron 2.09mg 5.96mg Oatmeal
Magnesium 50mg 26mg Cranberry beans
Phosphorus 135mg 77mg Cranberry beans
Potassium 387mg 61mg Cranberry beans
Sodium 1mg 49mg Cranberry beans
Zinc 1.14mg 0.62mg Cranberry beans
Copper 0.231mg 0.066mg Cranberry beans
Manganese 0.37mg 0.558mg Oatmeal
Selenium 1.3µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.21mg 0.26mg Oatmeal
Vitamin B2 0.069mg 0.215mg Oatmeal
Vitamin B3 0.515mg 3.025mg Oatmeal
Vitamin B5 0.24mg 0.317mg Oatmeal
Vitamin B6 0.081mg 0.29mg Oatmeal
Folate 207µg 44µg Cranberry beans
Vitamin K 0.4µg Oatmeal
Tryptophan 0.111mg 0.04mg Cranberry beans
Threonine 0.393mg 0.083mg Cranberry beans
Isoleucine 0.412mg 0.105mg Cranberry beans
Leucine 0.746mg 0.2mg Cranberry beans
Lysine 0.641mg 0.135mg Cranberry beans
Methionine 0.14mg 0.04mg Cranberry beans
Phenylalanine 0.505mg 0.13mg Cranberry beans
Valine 0.489mg 0.151mg Cranberry beans
Histidine 0.26mg 0.057mg Cranberry beans
Trans Fat 0g 0.003g Cranberry beans
Saturated Fat 0.119g 0.226g Cranberry beans
Monounsaturated Fat 0.04g 0.391g Oatmeal
Polyunsaturated fat 0.199g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Cranberry beans
27%
Oatmeal
Minerals Daily Need Coverage Score
38%
Cranberry beans
45%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.