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

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What are the differences between Cranberry bean raw and Oat?

  • Cranberry bean raw is higher in Folate, Fiber, Potassium, Copper, Vitamin B6, Calcium, and Vitamin B2, however, Oat is richer in Manganese, Phosphorus, and Vitamin B5.
  • Oat's daily need coverage for Manganese is 174% more.
  • Oat contains 11 times less Folate than Cranberry bean raw. Cranberry bean raw contains 604µg of Folate, while Oat contains 56µg.

We used Beans, cranberry (roman), mature seeds, raw and Oats types in this article.

Infographic

Cranberry bean raw 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.
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Manganese +434.3%
Equal in Iron - 4.72
Equal in Zinc - 3.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Manganese +434.3%
Equal in Iron - 4.72
Equal in Zinc - 3.97

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.
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Contains more Vitamin B5 +80.3%
Equal in Vitamin B1 - 0.763
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Contains more Vitamin B5 +80.3%
Equal in Vitamin B1 - 0.763

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +36.4%
Contains more Water +50.7%
Contains more Other +91.9%
Contains more Fats +461%
Contains more Carbs +10.4%
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
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 Protein +36.4%
Contains more Water +50.7%
Contains more Other +91.9%
Contains more Fats +461%
Contains more Carbs +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1954.7%
Contains more Polyunsaturated fat +381%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -74%
Contains more Monounsaturated Fat +1954.7%
Contains more Polyunsaturated fat +381%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Oat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Oat Opinion
Net carbs 35.35g 55.67g Oat
Protein 23.03g 16.89g Cranberry bean raw
Fats 1.23g 6.9g Oat
Carbs 60.05g 66.27g Oat
Calories 335kcal 389kcal Oat
Fiber 24.7g 10.6g Cranberry bean raw
Calcium 127mg 54mg Cranberry bean raw
Iron 5mg 4.72mg Cranberry bean raw
Magnesium 156mg 177mg Oat
Phosphorus 372mg 523mg Oat
Potassium 1332mg 429mg Cranberry bean raw
Sodium 6mg 2mg Oat
Zinc 3.63mg 3.97mg Oat
Copper 0.794mg 0.626mg Cranberry bean raw
Manganese 0.92mg 4.916mg Oat
Selenium 12.7µg Cranberry bean raw
Vitamin A 2IU 0IU Cranberry bean raw
Vitamin B1 0.747mg 0.763mg Oat
Vitamin B2 0.213mg 0.139mg Cranberry bean raw
Vitamin B3 1.455mg 0.961mg Cranberry bean raw
Vitamin B5 0.748mg 1.349mg Oat
Vitamin B6 0.309mg 0.119mg Cranberry bean raw
Folate 604µg 56µg Cranberry bean raw
Tryptophan 0.273mg 0.234mg Cranberry bean raw
Threonine 0.969mg 0.575mg Cranberry bean raw
Isoleucine 1.017mg 0.694mg Cranberry bean raw
Leucine 1.838mg 1.284mg Cranberry bean raw
Lysine 1.58mg 0.701mg Cranberry bean raw
Methionine 0.346mg 0.312mg Cranberry bean raw
Phenylalanine 1.245mg 0.895mg Cranberry bean raw
Valine 1.205mg 0.937mg Cranberry bean raw
Histidine 0.641mg 0.405mg Cranberry bean raw
Saturated Fat 0.316g 1.217g Cranberry bean raw
Monounsaturated Fat 0.106g 2.178g Oat
Polyunsaturated fat 0.527g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
30%
Oat
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 24)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.