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  6. Oat vs. Great northern beans

Oat vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between Oat and Great northern beans

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber, however, Great northern beans is higher in Folate.
  • Oat covers your daily need of Manganese 191% more than Great northern beans.
  • Oat has 5 times more Vitamin B5 than Great northern beans. While Oat has 1.349mg of Vitamin B5, Great northern beans has only 0.266mg.

These are the specific foods used in this comparison Oats and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Oat vs Great northern beans 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.
Oat
Oat
7
:
2
Great northern beans
Great northern beans
Contains more Iron +121.6%
Contains more Magnesium +254%
Contains more Phosphorus +217%
Contains more Zinc +351.1%
Contains more Copper +153.4%
Contains more Manganese +849%
Contains more Calcium +25.9%
Equal in Potassium - 391
Equal in Sodium - 2
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Great northern beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Contains more Iron +121.6%
Contains more Magnesium +254%
Contains more Phosphorus +217%
Contains more Zinc +351.1%
Contains more Copper +153.4%
Contains more Manganese +849%
Contains more Calcium +25.9%
Equal in Potassium - 391
Equal in Sodium - 2

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.
Oat
Oat
5
:
3
Great northern beans
Great northern beans
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B3 +41.1%
Contains more Vitamin B5 +407.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +82.1%
Equal in Vitamin B6 - 0.117
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Great northern beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0%
Contains more Vitamin B1 +382.9%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B3 +41.1%
Contains more Vitamin B5 +407.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +82.1%
Equal in Vitamin B6 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Great northern beans
Great northern beans
Contains more Protein +102.8%
Contains more Fats +1433.3%
Contains more Carbs +214.2%
Contains more Other +52.2%
Contains more Water +739.4%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Great northern beans
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more Protein +102.8%
Contains more Fats +1433.3%
Contains more Carbs +214.2%
Contains more Other +52.2%
Contains more Water +739.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Great northern beans
Great northern beans
Contains more Monounsaturated Fat +10271.4%
Contains more Polyunsaturated fat +1255.6%
Contains less Saturated Fat -88.5%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Great northern beans
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +10271.4%
Contains more Polyunsaturated fat +1255.6%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Great northern beans Opinion
Net carbs 55.67g 14.09g Oat
Protein 16.89g 8.33g Oat
Fats 6.9g 0.45g Oat
Carbs 66.27g 21.09g Oat
Calories 389kcal 118kcal Oat
Fiber 10.6g 7g Oat
Calcium 54mg 68mg Great northern beans
Iron 4.72mg 2.13mg Oat
Magnesium 177mg 50mg Oat
Phosphorus 523mg 165mg Oat
Potassium 429mg 391mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.88mg Oat
Copper 0.626mg 0.247mg Oat
Manganese 4.916mg 0.518mg Oat
Selenium 4.1µg Great northern beans
Vitamin A 0IU 1IU Great northern beans
Vitamin C 0mg 1.3mg Great northern beans
Vitamin B1 0.763mg 0.158mg Oat
Vitamin B2 0.139mg 0.059mg Oat
Vitamin B3 0.961mg 0.681mg Oat
Vitamin B5 1.349mg 0.266mg Oat
Vitamin B6 0.119mg 0.117mg Oat
Folate 56µg 102µg Great northern beans
Tryptophan 0.234mg 0.099mg Oat
Threonine 0.575mg 0.351mg Oat
Isoleucine 0.694mg 0.368mg Oat
Leucine 1.284mg 0.665mg Oat
Lysine 0.701mg 0.572mg Oat
Methionine 0.312mg 0.125mg Oat
Phenylalanine 0.895mg 0.451mg Oat
Valine 0.937mg 0.436mg Oat
Histidine 0.405mg 0.232mg Oat
Saturated Fat 1.217g 0.14g Great northern beans
Monounsaturated Fat 2.178g 0.021g Oat
Polyunsaturated fat 2.535g 0.187g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Great northern beans
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
33%
Oat
16%
Great northern beans
Minerals Daily Need Coverage Score
154%
Oat
44%
Great northern beans

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 1.077g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.