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  6. Baked beans vs. Oatmeal

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, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +486.9%
Contains more CopperCopper +140.9%
Contains more ZincZinc +17.7%
Contains more PhosphorusPhosphorus +41.6%
Contains more SeleniumSelenium +14%
Contains more CalciumCalcium +31.1%
Contains more IronIron +199.5%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +118.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +91.2%
Contains more Vitamin B2Vitamin B2 +338.8%
Contains more Vitamin B3Vitamin B3 +641.4%
Contains more Vitamin B5Vitamin B5 +104.5%
Contains more Vitamin B6Vitamin B6 +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~44µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +133.8%
Contains more FatsFats +278.7%
Contains more CarbsCarbs +85.3%
Contains more OtherOther +340.4%
Contains more WaterWater +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +445.5%
Contains more Poly. FatPolyunsaturated fat +73.7%
Contains less Sat. FatSaturated Fat -88.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Oatmeal
Lower in Cholesterol ok
Lower in Sodium 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
Calories 155kcal 68kcal Baked beans
Protein 5.54g 2.37g Baked beans
Fats 5.15g 1.36g Baked beans
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 9.97g Baked beans
Carbs 21.63g 11.67g Baked beans
Cholesterol 5mg 0mg Oatmeal
Magnesium 43mg 26mg Baked beans
Calcium 61mg 80mg Oatmeal
Potassium 358mg 61mg Baked beans
Iron 1.99mg 5.96mg Oatmeal
Sugar 0.46g Baked beans
Fiber 5.5g 1.7g Baked beans
Copper 0.159mg 0.066mg Baked beans
Zinc 0.73mg 0.62mg Baked beans
Starch 10.37g Oatmeal
Phosphorus 109mg 77mg Baked beans
Sodium 422mg 49mg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Manganese 0.255mg 0.558mg Oatmeal
Selenium 5.7µg 5µg 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
Vitamin K 0.4µg Oatmeal
Folate 48µg 44µg Baked beans
Trans Fat 0g 0.003g Baked beans
Choline 4.7mg Oatmeal
Saturated Fat 1.948g 0.226g Oatmeal
Monounsaturated Fat 2.133g 0.391g Baked beans
Polyunsaturated fat 0.74g 0.426g Baked beans
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
25%
Oatmeal
Minerals Daily Need Coverage Score
39%
Baked beans
45%
Oatmeal

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 373mg)
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

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. 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.