Cranberry beans vs. Oatmeal — In-Depth Nutrition Comparison
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Summary of differences between cranberry beans and oatmeal
- Cranberry beans has more folate, fiber, copper, potassium, and phosphorus, while oatmeal has more iron, vitamin B6, vitamin B3, vitamin B2, and manganese.
- Oatmeal covers your daily need for iron, 48% more than cranberry beans.
- Cranberry beans contains 6 times more potassium than oatmeal. While cranberry beans contains 387mg of potassium, oatmeal contains only 61mg.
- Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of oatmeal is 79.
These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +534.4% |
| Contains more CopperCopper | +250% |
| Contains more ZincZinc | +83.9% |
| Contains more PhosphorusPhosphorus | +75.3% |
| Contains less SodiumSodium | -98% |
| Contains more CalciumCalcium | +60% |
| Contains more IronIron | +185.2% |
| Contains more ManganeseManganese | +50.8% |
| Contains more SeleniumSelenium | +284.6% |
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 FolateFolate | +370.5% |
| Contains more Vitamin B1Vitamin B1 | +23.8% |
| Contains more Vitamin B2Vitamin B2 | +211.6% |
| Contains more Vitamin B3Vitamin B3 | +487.4% |
| Contains more Vitamin B5Vitamin B5 | +32.1% |
| Contains more Vitamin B6Vitamin B6 | +258% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +294.1% |
| Contains more CarbsCarbs | +109.6% |
| Contains more OtherOther | +91.2% |
| Contains more FatsFats | +195.7% |
| Contains more WaterWater | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -47.3% |
| Contains more Mono. FatMonounsaturated fat | +877.5% |
| Contains more Poly. FatPolyunsaturated fat | +114.1% |
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 price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.09mg | 5.96mg | 48% |
| Folate | 207µg | 44µg | 41% |
| Fiber | 8.6g | 1.7g | 28% |
| Copper | 0.231mg | 0.066mg | 18% |
| Vitamin B6 | 0.081mg | 0.29mg | 16% |
| Vitamin B3 | 0.515mg | 3.025mg | 16% |
| Vitamin A | 130µg | 14% | |
| Protein | 9.34g | 2.37g | 14% |
| Vitamin B2 | 0.069mg | 0.215mg | 11% |
| Potassium | 387mg | 61mg | 10% |
| Phosphorus | 135mg | 77mg | 8% |
| Manganese | 0.37mg | 0.558mg | 8% |
| Selenium | 1.3µg | 5µg | 7% |
| Magnesium | 50mg | 26mg | 6% |
| Zinc | 1.14mg | 0.62mg | 5% |
| Starch | 10.37g | 4% | |
| Carbs | 24.46g | 11.67g | 4% |
| Vitamin B1 | 0.21mg | 0.26mg | 4% |
| Calories | 136kcal | 68kcal | 3% |
| Calcium | 50mg | 80mg | 3% |
| Vitamin B5 | 0.24mg | 0.317mg | 2% |
| Polyunsaturated fat | 0.199g | 0.426g | 2% |
| Sodium | 1mg | 49mg | 2% |
| Monounsaturated fat | 0.04g | 0.391g | 1% |
| Choline | 4.7mg | 1% | |
| Fats | 0.46g | 1.36g | 1% |
| Net carbs | 15.86g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0g | 0.003g | N/A |
| Saturated fat | 0.119g | 0.226g | 0% |
| Tryptophan | 0.111mg | 0.04mg | 0% |
| Threonine | 0.393mg | 0.083mg | 0% |
| Isoleucine | 0.412mg | 0.105mg | 0% |
| Leucine | 0.746mg | 0.2mg | 0% |
| Lysine | 0.641mg | 0.135mg | 0% |
| Methionine | 0.14mg | 0.04mg | 0% |
| Phenylalanine | 0.505mg | 0.13mg | 0% |
| Valine | 0.489mg | 0.151mg | 0% |
| Histidine | 0.26mg | 0.057mg | 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
20%
26%
Minerals Daily Need Coverage Score
38%
45%
Comparison summary
Which food is cheaper?
Oatmeal is cheaper (difference - $2.4)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.107g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.