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  6. Baked beans vs. Oats

Baked beans vs. Oats — In-Depth Nutrition Comparison

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Summary of differences between baked beans and oats

  • Baked beans have less manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber than oats.
  • Oats cover your daily need for manganese, 203% more than baked beans.
  • Baked beans have 211 times more sodium than oats. While baked beans have 422mg of sodium, oats have only 2mg.
  • The glycemic index of oats is higher.

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

Infographic

Baked beans vs Oats 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%
Oats
Oats
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%
Oats
Oats
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 ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Oats DV% diff.
Manganese 0.255mg 4.916mg 203%
Phosphorus 109mg 523mg 59%
Vitamin B1 0.136mg 0.763mg 52%
Copper 0.159mg 0.626mg 52%
Iron 1.99mg 4.72mg 34%
Magnesium 43mg 177mg 32%
Zinc 0.73mg 3.97mg 29%
Vitamin B5 0.155mg 1.349mg 24%
Protein 5.54g 16.89g 23%
Fiber 5.5g 10.6g 20%
Sodium 422mg 2mg 18%
Carbs 21.63g 66.27g 15%
Polyunsaturated fat 0.74g 2.535g 12%
Calories 155kcal 389kcal 12%
Selenium 5.7µg 10%
Vitamin B2 0.049mg 0.139mg 7%
Fats 5.15g 6.9g 3%
Vitamin B3 0.408mg 0.961mg 3%
Saturated fat 1.948g 1.217g 3%
Potassium 358mg 429mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B6 0.09mg 0.119mg 2%
Folate 48µg 56µg 2%
Vitamin C 1.1mg 0mg 1%
Calcium 61mg 54mg 1%
Net carbs 16.13g 55.67g N/A
Monounsaturated fat 2.133g 2.178g 0%
Tryptophan 0.067mg 0.234mg 0%
Threonine 0.228mg 0.575mg 0%
Isoleucine 0.242mg 0.694mg 0%
Leucine 0.428mg 1.284mg 0%
Lysine 0.379mg 0.701mg 0%
Methionine 0.086mg 0.312mg 0%
Phenylalanine 0.287mg 0.895mg 0%
Valine 0.282mg 0.937mg 0%
Histidine 0.153mg 0.405mg 0%

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
Oats
Oats
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
Oats
Oats
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

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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. Oats - 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.