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Navy beans vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between Navy beans and Oatmeal

  • Navy beans has more Fiber, Folate, Copper, Potassium, and Phosphorus, while Oatmeal has more Iron, Vitamin B3, Vitamin A RAE, Vitamin B6, and Vitamin B2.
  • Oatmeal's daily need coverage for Iron is 45% higher.
  • Oatmeal contains 6 times less Potassium than Navy beans. Navy beans contains 389mg of Potassium, while Oatmeal contains 61mg.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Navy beans vs Oatmeal infographic
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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.
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +537.7%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +218.2%
Contains more Calcium +15.9%
Contains more Iron +152.5%
Contains more Selenium +72.4%
Equal in Manganese - 0.558
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +103.8%
Contains more Phosphorus +87%
Contains more Potassium +537.7%
Contains less Sodium -100%
Contains more Zinc +66.1%
Contains more Copper +218.2%
Contains more Calcium +15.9%
Contains more Iron +152.5%
Contains more Selenium +72.4%
Equal in Manganese - 0.558

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.
:
Contains more Vitamin C +∞%
Contains more Folate +218.2%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B2 +225.8%
Contains more Vitamin B3 +366.1%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +110.1%
Equal in Vitamin B1 - 0.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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 Vitamin C +∞%
Contains more Folate +218.2%
Contains more Vitamin K +50%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B2 +225.8%
Contains more Vitamin B3 +366.1%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +110.1%
Equal in Vitamin B1 - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +247.3%
Contains more Carbs +123.2%
Contains more Other +126.3%
Contains more Fats +119.4%
Contains more Water +31.7%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 +247.3%
Contains more Carbs +123.2%
Contains more Other +126.3%
Contains more Fats +119.4%
Contains more Water +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated Fat +175.4%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +15%
Contains more Monounsaturated Fat +175.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +48.5%
Contains more Sucrose +27.6%
Contains more Galactose +∞%
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Starch +48.5%
Contains more Sucrose +27.6%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy beans Oatmeal Opinion
Net carbs 15.55g 9.97g Navy beans
Protein 8.23g 2.37g Navy beans
Fats 0.62g 1.36g Oatmeal
Carbs 26.05g 11.67g Navy beans
Calories 140kcal 68kcal Navy beans
Starch 15.4g 10.37g Navy beans
Sugar 0.37g 0.46g Navy beans
Fiber 10.5g 1.7g Navy beans
Calcium 69mg 80mg Oatmeal
Iron 2.36mg 5.96mg Oatmeal
Magnesium 53mg 26mg Navy beans
Phosphorus 144mg 77mg Navy beans
Potassium 389mg 61mg Navy beans
Sodium 0mg 49mg Navy beans
Zinc 1.03mg 0.62mg Navy beans
Copper 0.21mg 0.066mg Navy beans
Manganese 0.527mg 0.558mg Oatmeal
Selenium 2.9µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.01mg 0.07mg Oatmeal
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.26mg Oatmeal
Vitamin B2 0.066mg 0.215mg Oatmeal
Vitamin B3 0.649mg 3.025mg Oatmeal
Vitamin B5 0.266mg 0.317mg Oatmeal
Vitamin B6 0.138mg 0.29mg Oatmeal
Folate 140µg 44µg Navy beans
Vitamin K 0.6µg 0.4µg Navy beans
Tryptophan 0.1mg 0.04mg Navy beans
Threonine 0.289mg 0.083mg Navy beans
Isoleucine 0.387mg 0.105mg Navy beans
Leucine 0.7mg 0.2mg Navy beans
Lysine 0.52mg 0.135mg Navy beans
Methionine 0.111mg 0.04mg Navy beans
Phenylalanine 0.471mg 0.13mg Navy beans
Valine 0.504mg 0.151mg Navy beans
Histidine 0.206mg 0.057mg Navy beans
Trans Fat 0g 0.003g Navy beans
Saturated Fat 0.098g 0.226g Navy beans
Monounsaturated Fat 0.142g 0.391g Oatmeal
Polyunsaturated fat 0.49g 0.426g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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
20%
Navy beans
27%
Oatmeal
Minerals Daily Need Coverage Score
43%
Navy beans
45%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 40)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.