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Oat vs Cranberry bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Cranberry bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Cranberry bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
23
Cranberry bean
Mineral Summary Score
74
Oat
82
Cranberry bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Equal in Iron - 5
Equal in Zinc - 3.63
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Equal in Iron - 5
Equal in Zinc - 3.63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
Contains more Vitamin B5 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Equal in Vitamin B1 - 0.747
Contains more Vitamin B5 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Equal in Vitamin B1 - 0.747

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
138%
Cranberry bean
Carbohydrates
66%
Oat
60%
Cranberry bean
Fats
32%
Oat
6%
Cranberry bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Cranberry bean Opinion
Calories 389 335 Oat
Protein 16.89 23.03 Cranberry bean
Fats 6.9 1.23 Oat
Vitamin C 0 0
Carbs 66.27 60.05 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5 Cranberry bean
Calcium 54 127 Cranberry bean
Potassium 429 1332 Cranberry bean
Magnesium 177 156 Oat
Sugars
Fiber 10.6 24.7 Cranberry bean
Copper 0.626 0.794 Cranberry bean
Zinc 3.97 3.63 Oat
Starch
Phosphorus 523 372 Oat
Sodium 2 6 Oat
Vitamin A 0 2 Cranberry bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.747 Oat
Vitamin B2 0.139 0.213 Cranberry bean
Vitamin B3 0.961 1.455 Cranberry bean
Vitamin B5 1.349 0.748 Oat
Vitamin B6 0.119 0.309 Cranberry bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 1.217 0.316 Cranberry bean
Monounsaturated Fat 2.178 0.106 Oat
Polyunsaturated fat 2.535 0.527 Oat
Tryptophan 0.234 0.273 Cranberry bean
Threonine 0.575 0.969 Cranberry bean
Isoleucine 0.694 1.017 Cranberry bean
Leucine 1.284 1.838 Cranberry bean
Lysine 0.701 1.58 Cranberry bean
Methionine 0.312 0.346 Cranberry bean
Phenylalanine 0.895 1.245 Cranberry bean
Valine 0.937 1.205 Cranberry bean
Histidine 0.405 0.641 Cranberry bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.