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  6. Cranberry bean raw vs. Oatmeal

Cranberry bean raw vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and oatmeal

  • Oatmeal has less folate, fiber, copper, phosphorus, vitamin B1, potassium, magnesium, zinc, manganese, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 140% more.
  • Cranberry bean raw has 22 times more potassium than oatmeal. Cranberry bean raw has 1332mg of potassium, while oatmeal has 61mg.
  • Oatmeal has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cranberry bean raw vs Oatmeal 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +500%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +2083.6%
Contains more CopperCopper +1103%
Contains more ZincZinc +485.5%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +64.9%
Contains more SeleniumSelenium +154%
Contains more IronIron +19.2%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B5Vitamin B5 +136%
Contains more FolateFolate +1272.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +107.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Oatmeal DV% diff.
Folate 604µg 44µg 140%
Fiber 24.7g 1.7g 92%
Copper 0.794mg 0.066mg 81%
Phosphorus 372mg 77mg 42%
Vitamin B1 0.747mg 0.26mg 41%
Protein 23.03g 2.37g 41%
Potassium 1332mg 61mg 37%
Magnesium 156mg 26mg 31%
Zinc 3.63mg 0.62mg 27%
Carbs 60.05g 11.67g 16%
Manganese 0.92mg 0.558mg 16%
Selenium 12.7µg 5µg 14%
Vitamin A 0µg 130µg 14%
Calories 335kcal 68kcal 13%
Iron 5mg 5.96mg 12%
Vitamin B3 1.455mg 3.025mg 10%
Vitamin B5 0.748mg 0.317mg 9%
Calcium 127mg 80mg 5%
Starch 10.37g 4%
Sodium 6mg 49mg 2%
Monounsaturated fat 0.106g 0.391g 1%
Vitamin B6 0.309mg 0.29mg 1%
Choline 4.7mg 1%
Polyunsaturated fat 0.527g 0.426g 1%
Fats 1.23g 1.36g 0%
Net carbs 35.35g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.213mg 0.215mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.316g 0.226g 0%
Tryptophan 0.273mg 0.04mg 0%
Threonine 0.969mg 0.083mg 0%
Isoleucine 1.017mg 0.105mg 0%
Leucine 1.838mg 0.2mg 0%
Lysine 1.58mg 0.135mg 0%
Methionine 0.346mg 0.04mg 0%
Phenylalanine 1.245mg 0.13mg 0%
Valine 1.205mg 0.151mg 0%
Histidine 0.641mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +871.7%
Contains more CarbsCarbs +414.6%
Contains more OtherOther +478.9%
Contains more FatsFats +10.6%
Contains more WaterWater +578.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 Poly. FatPolyunsaturated fat +23.7%
Contains less Sat. FatSaturated fat -28.5%
Contains more Mono. FatMonounsaturated fat +268.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.