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 vitamin A.
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.

Cranberry beans

Oatmeal

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.

Cranberry beans

Oatmeal

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%