Bean raw vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between bean raw and oatmeal
- Oatmeal has less folate, copper, fiber, phosphorus, selenium, potassium, vitamin B1, magnesium, manganese, and zinc.
- Bean raw covers your daily folate needs 120% more than oatmeal.
- Oatmeal contains 23 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while oatmeal contains 61mg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Beans, pinto, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 MagnesiumMagnesium | +576.9% |
| Contains more CalciumCalcium | +41.3% |
| Contains more PotassiumPotassium | +2183.6% |
| Contains more CopperCopper | +1253% |
| Contains more ZincZinc | +267.7% |
| Contains more PhosphorusPhosphorus | +433.8% |
| Contains less SodiumSodium | -75.5% |
| Contains more ManganeseManganese | +105.7% |
| Contains more SeleniumSelenium | +458% |
| Contains more IronIron | +17.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +174.2% |
| Contains more Vitamin B5Vitamin B5 | +147.6% |
| Contains more Vitamin B6Vitamin B6 | +63.4% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more FolateFolate | +1093.2% |
| Contains more CholineCholine | +1308.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +157.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +803.8% |
| Contains more CarbsCarbs | +436% |
| Contains more OtherOther | +508.8% |
| Contains more FatsFats | +10.6% |
| Contains more WaterWater | +641.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +70.7% |
~equal in
Saturated fat
~0.226g
~equal in
Polyunsaturated fat
~0.426g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +229.5% |
| Contains more SucroseSucrose | +582.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 44µg | 120% |
| Copper | 0.893mg | 0.066mg | 92% |
| Fiber | 15.5g | 1.7g | 55% |
| Phosphorus | 411mg | 77mg | 48% |
| Selenium | 27.9µg | 5µg | 42% |
| Potassium | 1393mg | 61mg | 39% |
| Vitamin B1 | 0.713mg | 0.26mg | 38% |
| Protein | 21.42g | 2.37g | 38% |
| Magnesium | 176mg | 26mg | 36% |
| Manganese | 1.148mg | 0.558mg | 26% |
| Carbs | 62.55g | 11.67g | 17% |
| Zinc | 2.28mg | 0.62mg | 15% |
| Vitamin B6 | 0.474mg | 0.29mg | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Calories | 347kcal | 68kcal | 14% |
| Vitamin B3 | 1.174mg | 3.025mg | 12% |
| Choline | 66.2mg | 4.7mg | 11% |
| Iron | 5.07mg | 5.96mg | 11% |
| Starch | 34.17g | 10.37g | 10% |
| Vitamin B5 | 0.785mg | 0.317mg | 9% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin K | 5.6µg | 0.4µg | 4% |
| Calcium | 113mg | 80mg | 3% |
| Sodium | 12mg | 49mg | 2% |
| Vitamin E | 0.21mg | 0.07mg | 1% |
| Fats | 1.23g | 1.36g | 0% |
| Net carbs | 47.05g | 9.97g | N/A |
| Sugar | 2.11g | 0.46g | N/A |
| Vitamin B2 | 0.212mg | 0.215mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.235g | 0.226g | 0% |
| Monounsaturated fat | 0.229g | 0.391g | 0% |
| Polyunsaturated fat | 0.407g | 0.426g | 0% |
| Tryptophan | 0.237mg | 0.04mg | 0% |
| Threonine | 0.81mg | 0.083mg | 0% |
| Isoleucine | 0.871mg | 0.105mg | 0% |
| Leucine | 1.558mg | 0.2mg | 0% |
| Lysine | 1.356mg | 0.135mg | 0% |
| Methionine | 0.259mg | 0.04mg | 0% |
| Phenylalanine | 1.095mg | 0.13mg | 0% |
| Valine | 0.998mg | 0.151mg | 0% |
| Histidine | 0.556mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
26%
Minerals Daily Need Coverage Score
131%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)