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Baked beans vs Oatmeal - In-Depth Nutrition Comparison

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How are Baked beans and Oatmeal different?

  • Baked beans are richer in Fiber, and Copper, while Oatmeal is higher in Iron, Vitamin B3, Vitamin B6, Vitamin A RAE, Manganese, Vitamin B2, and Vitamin B1.
  • Oatmeal covers your daily need of Iron 50% more than Baked beans.
  • Baked beans contain 9 times more Sodium than Oatmeal. Baked beans contain 422mg of Sodium, while Oatmeal contains 49mg.

Beans, baked, home prepared and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Baked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +65.4%
Contains more Phosphorus +41.6%
Contains more Potassium +486.9%
Contains more Zinc +17.7%
Contains more Copper +140.9%
Contains more Calcium +31.1%
Contains more Iron +199.5%
Contains less Sodium -88.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +65.4%
Contains more Phosphorus +41.6%
Contains more Potassium +486.9%
Contains more Zinc +17.7%
Contains more Copper +140.9%
Contains more Calcium +31.1%
Contains more Iron +199.5%
Contains less Sodium -88.4%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +338.8%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +222.2%
Equal in Folate - 44
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% 4% 34% 12% 8% 10% 21% 36% 0% 0%
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 Vitamin A +∞%
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +338.8%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +222.2%
Equal in Folate - 44

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Baked beans Oatmeal
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Baked beans Oatmeal Opinion
Net carbs 16.13g 9.97g Baked beans
Protein 5.54g 2.37g Baked beans
Fats 5.15g 1.36g Baked beans
Carbs 21.63g 11.67g Baked beans
Calories 155kcal 68kcal Baked beans
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Baked beans
Fiber 5.5g 1.7g Baked beans
Calcium 61mg 80mg Oatmeal
Iron 1.99mg 5.96mg Oatmeal
Magnesium 43mg 26mg Baked beans
Phosphorus 109mg 77mg Baked beans
Potassium 358mg 61mg Baked beans
Sodium 422mg 49mg Oatmeal
Zinc 0.73mg 0.62mg Baked beans
Copper 0.159mg 0.066mg Baked beans
Vitamin A 0IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.26mg Oatmeal
Vitamin B2 0.049mg 0.215mg Oatmeal
Vitamin B3 0.408mg 3.025mg Oatmeal
Vitamin B5 0.155mg 0.317mg Oatmeal
Vitamin B6 0.09mg 0.29mg Oatmeal
Folate 48µg 44µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.067mg 0.04mg Baked beans
Threonine 0.228mg 0.083mg Baked beans
Isoleucine 0.242mg 0.105mg Baked beans
Leucine 0.428mg 0.2mg Baked beans
Lysine 0.379mg 0.135mg Baked beans
Methionine 0.086mg 0.04mg Baked beans
Phenylalanine 0.287mg 0.13mg Baked beans
Valine 0.282mg 0.151mg Baked beans
Histidine 0.153mg 0.057mg Baked beans
Cholesterol 5mg 0mg Oatmeal
Trans Fat 0g 0.003g Baked beans
Saturated Fat 1.948g 0.226g Oatmeal
Monounsaturated Fat 2.133g 0.391g Baked beans
Polyunsaturated fat 0.74g 0.426g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Baked beans
27
Oatmeal
Mineral Summary Score
41
Baked beans
44
Oatmeal

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 food.
Protein
33%
Baked beans
14%
Oatmeal
Carbohydrates
22%
Baked beans
12%
Oatmeal
Fats
24%
Baked beans
6%
Oatmeal

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 373mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.722g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.