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, protein, potassium, and phosphorus, while oatmeal has more iron, vitamin B6, vitamin B3, and vitamin B2.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cranberry beans

Oatmeal

Contains more FolateFolate

+370.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
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%
Contains more Vitamin KVitamin K	+∞%

~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 B3	0.515mg	3.025mg	16%
Vitamin B6	0.081mg	0.29mg	16%
Protein	9.34g	2.37g	14%
Vitamin A		130µg	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%
Carbs	24.46g	11.67g	4%
Starch		10.37g	4%
Vitamin B1	0.21mg	0.26mg	4%
Calories	136kcal	68kcal	3%
Calcium	50mg	80mg	3%
Sodium	1mg	49mg	2%
Vitamin B5	0.24mg	0.317mg	2%
Polyunsaturated fat	0.199g	0.426g	2%
Fats	0.46g	1.36g	1%
Choline		4.7mg	1%
Monounsaturated fat	0.04g	0.391g	1%
Protein per 100 calories	6.9g	3.5g	N/A
Calories per 10 g protein	146kcal	287kcal	N/A
Weight per 100 calories	74g	147g	N/A
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%