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Cranberry bean vs Oatmeal - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Oatmeal

  • Cranberry bean has more Folate, Fiber, Copper, Phosphorus, Vitamin B1, Potassium, Magnesium, Zinc, and Manganese, however Oatmeal has more Vitamin A RAE.
  • Cranberry bean's daily need coverage for Folate is 140% more.
  • Cranberry bean has 22 times more Potassium than Oatmeal. Cranberry bean has 1332mg of Potassium, while Oatmeal has 61mg.

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 vs Oatmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +58.8%
Contains more Magnesium +500%
Contains more Phosphorus +383.1%
Contains more Potassium +2083.6%
Contains less Sodium -87.8%
Contains more Zinc +485.5%
Contains more Copper +1103%
Contains more Iron +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +58.8%
Contains more Magnesium +500%
Contains more Phosphorus +383.1%
Contains more Potassium +2083.6%
Contains less Sodium -87.8%
Contains more Zinc +485.5%
Contains more Copper +1103%
Contains more Iron +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +187.3%
Contains more Vitamin B5 +136%
Contains more Folate +1272.7%
Contains more Vitamin A +21550%
Contains more Vitamin B3 +107.9%
Equal in Vitamin B2 - 0.215
Equal in Vitamin B6 - 0.29
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +187.3%
Contains more Vitamin B5 +136%
Contains more Folate +1272.7%
Contains more Vitamin A +21550%
Contains more Vitamin B3 +107.9%
Equal in Vitamin B2 - 0.215
Equal in Vitamin B6 - 0.29

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean Oatmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Oatmeal Opinion
Net carbs 35.35g 9.97g Cranberry bean
Protein 23.03g 2.37g Cranberry bean
Fats 1.23g 1.36g Oatmeal
Carbs 60.05g 11.67g Cranberry bean
Calories 335kcal 68kcal Cranberry bean
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Cranberry bean
Fiber 24.7g 1.7g Cranberry bean
Calcium 127mg 80mg Cranberry bean
Iron 5mg 5.96mg Oatmeal
Magnesium 156mg 26mg Cranberry bean
Phosphorus 372mg 77mg Cranberry bean
Potassium 1332mg 61mg Cranberry bean
Sodium 6mg 49mg Cranberry bean
Zinc 3.63mg 0.62mg Cranberry bean
Copper 0.794mg 0.066mg Cranberry bean
Vitamin A 2IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.26mg Cranberry bean
Vitamin B2 0.213mg 0.215mg Oatmeal
Vitamin B3 1.455mg 3.025mg Oatmeal
Vitamin B5 0.748mg 0.317mg Cranberry bean
Vitamin B6 0.309mg 0.29mg Cranberry bean
Folate 604µg 44µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.273mg 0.04mg Cranberry bean
Threonine 0.969mg 0.083mg Cranberry bean
Isoleucine 1.017mg 0.105mg Cranberry bean
Leucine 1.838mg 0.2mg Cranberry bean
Lysine 1.58mg 0.135mg Cranberry bean
Methionine 0.346mg 0.04mg Cranberry bean
Phenylalanine 1.245mg 0.13mg Cranberry bean
Valine 1.205mg 0.151mg Cranberry bean
Histidine 0.641mg 0.057mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Cranberry bean
Saturated Fat 0.316g 0.226g Oatmeal
Monounsaturated Fat 0.106g 0.391g Oatmeal
Polyunsaturated fat 0.527g 0.426g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
27
Oatmeal
Mineral Summary Score
122
Cranberry bean
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
14%
Oatmeal
Carbohydrates
60%
Cranberry bean
12%
Oatmeal
Fats
6%
Cranberry bean
6%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.09g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.