Beans vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between beans and oatmeal
- Beans have more copper, fiber, zinc, and potassium; however, oatmeal has more iron, vitamin B3, vitamin B6, vitamin B2, vitamin B1, and vitamin A.
- Oatmeal's daily need coverage for iron is 71% more.
- Beans have 5 times more potassium than oatmeal. Beans have 296mg of potassium, while oatmeal has 61mg.
- Oatmeal has a higher glycemic index than beans.
The food varieties used in the comparison are Beans, baked, canned, no salt added and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +23.1% |
| Contains more PotassiumPotassium | +385.2% |
| Contains more CopperCopper | +212.1% |
| Contains more ZincZinc | +125.8% |
| Contains more PhosphorusPhosphorus | +35.1% |
| Contains less SodiumSodium | -98% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +1955.2% |
| Contains more SeleniumSelenium | +11.1% |
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 | +114.3% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +555.3% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +258.3% |
| Contains more Vitamin B3Vitamin B3 | +603.5% |
| Contains more Vitamin B6Vitamin B6 | +123.1% |
| Contains more FolateFolate | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 5.96mg | 71% |
| Manganese | 0.558mg | 24% | |
| Vitamin B3 | 0.43mg | 3.025mg | 16% |
| Copper | 0.206mg | 0.066mg | 16% |
| Fiber | 5.5g | 1.7g | 15% |
| Vitamin A | 5µg | 130µg | 14% |
| Vitamin B2 | 0.06mg | 0.215mg | 12% |
| Vitamin B6 | 0.13mg | 0.29mg | 12% |
| Vitamin B1 | 0.15mg | 0.26mg | 9% |
| Potassium | 296mg | 61mg | 7% |
| Zinc | 1.4mg | 0.62mg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Protein | 4.8g | 2.37g | 5% |
| Folate | 24µg | 44µg | 5% |
| Choline | 30.8mg | 4.7mg | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 104mg | 77mg | 4% |
| Calcium | 50mg | 80mg | 3% |
| Carbs | 20.49g | 11.67g | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Polyunsaturated fat | 0.172g | 0.426g | 2% |
| Calories | 105kcal | 68kcal | 2% |
| Sodium | 1mg | 49mg | 2% |
| Selenium | 4.5µg | 5µg | 1% |
| Saturated fat | 0.103g | 0.226g | 1% |
| Vitamin E | 0.15mg | 0.07mg | 1% |
| Monounsaturated fat | 0.035g | 0.391g | 1% |
| Fats | 0.4g | 1.36g | 1% |
| Magnesium | 32mg | 26mg | 1% |
| Net carbs | 14.99g | 9.97g | N/A |
| Sugar | 7.78g | 0.46g | N/A |
| Vitamin K | 0.8µg | 0.4µg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.5% |
| Contains more CarbsCarbs | +75.6% |
| Contains more OtherOther | +200% |
| Contains more FatsFats | +240% |
| Contains more WaterWater | +15.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.4% |
| Contains more Mono. FatMonounsaturated fat | +1017.1% |
| Contains more Poly. FatPolyunsaturated fat | +147.7% |
