Cranberry bean raw vs. Oats — In-Depth Nutrition Comparison
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What are the differences between cranberry bean raw and oats?
- Cranberry bean raw is higher in folate, fiber, potassium, copper, vitamin B6, calcium, and vitamin B2; however, oats are richer in manganese, phosphorus, and vitamin B5.
- Oats' daily need coverage for manganese is 174% more.
- Oats contain 11 times less folate than cranberry bean raw. Cranberry bean raw contains 604µg of folate, while oats contain 56µg.
- Cranberry bean raw has a lower glycemic index (35) than oats (59).
We used Beans, cranberry (roman), mature seeds, raw and Oats types in this article.
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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.
| Contains more CalciumCalcium | +135.2% |
| Contains more PotassiumPotassium | +210.5% |
| Contains more CopperCopper | +26.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +13.5% |
| Contains more PhosphorusPhosphorus | +40.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +434.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +51.4% |
| Contains more Vitamin B6Vitamin B6 | +159.7% |
| Contains more FolateFolate | +978.6% |
| Contains more Vitamin B5Vitamin B5 | +80.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +36.4% |
| Contains more WaterWater | +50.7% |
| Contains more OtherOther | +91.9% |
| Contains more FatsFats | +461% |
| Contains more CarbsCarbs | +10.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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 | -74% |
| Contains more Mono. FatMonounsaturated fat | +1954.7% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.92mg | 4.916mg | 174% |
| Folate | 604µg | 56µg | 137% |
| Fiber | 24.7g | 10.6g | 56% |
| Potassium | 1332mg | 429mg | 27% |
| Selenium | 12.7µg | 23% | |
| Phosphorus | 372mg | 523mg | 22% |
| Copper | 0.794mg | 0.626mg | 19% |
| Vitamin B6 | 0.309mg | 0.119mg | 15% |
| Polyunsaturated fat | 0.527g | 2.535g | 13% |
| Protein | 23.03g | 16.89g | 12% |
| Vitamin B5 | 0.748mg | 1.349mg | 12% |
| Fats | 1.23g | 6.9g | 9% |
| Calcium | 127mg | 54mg | 7% |
| Vitamin B2 | 0.213mg | 0.139mg | 6% |
| Magnesium | 156mg | 177mg | 5% |
| Monounsaturated fat | 0.106g | 2.178g | 5% |
| Saturated fat | 0.316g | 1.217g | 4% |
| Iron | 5mg | 4.72mg | 4% |
| Calories | 335kcal | 389kcal | 3% |
| Vitamin B3 | 1.455mg | 0.961mg | 3% |
| Zinc | 3.63mg | 3.97mg | 3% |
| Carbs | 60.05g | 66.27g | 2% |
| Vitamin B1 | 0.747mg | 0.763mg | 1% |
| Net carbs | 35.35g | 55.67g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Tryptophan | 0.273mg | 0.234mg | 0% |
| Threonine | 0.969mg | 0.575mg | 0% |
| Isoleucine | 1.017mg | 0.694mg | 0% |
| Leucine | 1.838mg | 1.284mg | 0% |
| Lysine | 1.58mg | 0.701mg | 0% |
| Methionine | 0.346mg | 0.312mg | 0% |
| Phenylalanine | 1.245mg | 0.895mg | 0% |
| Valine | 1.205mg | 0.937mg | 0% |
| Histidine | 0.641mg | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
64%
30%
Minerals Daily Need Coverage Score
117%
154%
Comparison summary
Which food contains less Sodium?
Oats contains less Sodium (difference - 4mg)
Which food is cheaper?
Oats is cheaper (difference - $1.8)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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?
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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.