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  6. Baked beans vs. Oat

Baked beans vs. Oat — In-Depth Nutrition Comparison

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Summary of differences between Baked beans and Oat

  • Baked beans have less Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber than Oat.
  • Oat covers your daily need of Manganese 203% more than Baked beans.
  • Baked beans have 211 times more Sodium than Oat. While Baked beans have 422mg of Sodium, Oat has only 2mg.

These are the specific foods used in this comparison Beans, baked, home prepared and Oats.

Infographic

Baked beans vs Oat 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.
Baked beans
Baked beans
2
:
8
Oat
Oat
Contains more Calcium +13%
Contains more Iron +137.2%
Contains more Magnesium +311.6%
Contains more Phosphorus +379.8%
Contains more Potassium +19.8%
Contains less Sodium -99.5%
Contains more Zinc +443.8%
Contains more Copper +293.7%
Contains more Manganese +1827.8%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +13%
Contains more Iron +137.2%
Contains more Magnesium +311.6%
Contains more Phosphorus +379.8%
Contains more Potassium +19.8%
Contains less Sodium -99.5%
Contains more Zinc +443.8%
Contains more Copper +293.7%
Contains more Manganese +1827.8%

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.
Baked beans
Baked beans
1
:
6
Oat
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +461%
Contains more Vitamin B2 +183.7%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +770.3%
Contains more Vitamin B6 +32.2%
Contains more Folate +16.7%
Baked beans
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +461%
Contains more Vitamin B2 +183.7%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +770.3%
Contains more Vitamin B6 +32.2%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
2
:
3
Oat
Oat
Contains more Water +692.8%
Contains more Other +45.9%
Contains more Protein +204.9%
Contains more Fats +34%
Contains more Carbs +206.4%
Baked beans
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
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
Contains more Water +692.8%
Contains more Other +45.9%
Contains more Protein +204.9%
Contains more Fats +34%
Contains more Carbs +206.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
0
:
3
Oat
Oat
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +242.6%
Equal in Monounsaturated Fat - 2.178
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -37.5%
Contains more Polyunsaturated fat +242.6%
Equal in Monounsaturated Fat - 2.178

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 Oat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Baked beans Oat Opinion
Net carbs 16.13g 55.67g Oat
Protein 5.54g 16.89g Oat
Fats 5.15g 6.9g Oat
Carbs 21.63g 66.27g Oat
Calories 155kcal 389kcal Oat
Fiber 5.5g 10.6g Oat
Calcium 61mg 54mg Baked beans
Iron 1.99mg 4.72mg Oat
Magnesium 43mg 177mg Oat
Phosphorus 109mg 523mg Oat
Potassium 358mg 429mg Oat
Sodium 422mg 2mg Oat
Zinc 0.73mg 3.97mg Oat
Copper 0.159mg 0.626mg Oat
Manganese 0.255mg 4.916mg Oat
Selenium 5.7µg Baked beans
Vitamin C 1.1mg 0mg Baked beans
Vitamin B1 0.136mg 0.763mg Oat
Vitamin B2 0.049mg 0.139mg Oat
Vitamin B3 0.408mg 0.961mg Oat
Vitamin B5 0.155mg 1.349mg Oat
Vitamin B6 0.09mg 0.119mg Oat
Folate 48µg 56µg Oat
Tryptophan 0.067mg 0.234mg Oat
Threonine 0.228mg 0.575mg Oat
Isoleucine 0.242mg 0.694mg Oat
Leucine 0.428mg 1.284mg Oat
Lysine 0.379mg 0.701mg Oat
Methionine 0.086mg 0.312mg Oat
Phenylalanine 0.287mg 0.895mg Oat
Valine 0.282mg 0.937mg Oat
Histidine 0.153mg 0.405mg Oat
Cholesterol 5mg 0mg Oat
Saturated Fat 1.948g 1.217g Oat
Monounsaturated Fat 2.133g 2.178g Oat
Polyunsaturated fat 0.74g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Oat
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
10%
Baked beans
33%
Oat
Minerals Daily Need Coverage Score
39%
Baked beans
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 420mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.731g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 19)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.