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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.
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%
Oat
Oat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +13%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +311.6%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +137.2%
Contains more CopperCopper +293.7%
Contains more ZincZinc +443.8%
Contains more PhosphorusPhosphorus +379.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +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.
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%
Oat
Oat
6
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +461%
Contains more Vitamin B2Vitamin B2 +183.7%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +770.3%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more FolateFolate +16.7%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
3
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 WaterWater +692.8%
Contains more OtherOther +45.9%
Contains more ProteinProtein +204.9%
Contains more FatsFats +34%
Contains more CarbsCarbs +206.4%

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
Oat
Oat
3
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated Fat -37.5%
Contains more Poly. FatPolyunsaturated fat +242.6%
~equal in Monounsaturated Fat ~2.178g

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 Cholesterol ok
Lower in Sodium 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
Calories 155kcal 389kcal Oat
Protein 5.54g 16.89g Oat
Fats 5.15g 6.9g Oat
Vitamin C 1.1mg 0mg Baked beans
Net carbs 16.13g 55.67g Oat
Carbs 21.63g 66.27g Oat
Cholesterol 5mg 0mg Oat
Magnesium 43mg 177mg Oat
Calcium 61mg 54mg Baked beans
Potassium 358mg 429mg Oat
Iron 1.99mg 4.72mg Oat
Fiber 5.5g 10.6g Oat
Copper 0.159mg 0.626mg Oat
Zinc 0.73mg 3.97mg Oat
Phosphorus 109mg 523mg Oat
Sodium 422mg 2mg Oat
Manganese 0.255mg 4.916mg Oat
Selenium 5.7µg 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
Saturated Fat 1.948g 1.217g Oat
Monounsaturated Fat 2.133g 2.178g Oat
Polyunsaturated fat 0.74g 2.535g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Oat
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
30%
Oat
Minerals Daily Need Coverage Score
39%
Baked beans
154%
Oat

Comparison summary

Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 420mg)
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.