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Cranberry beans vs. Oats — In-Depth Nutrition Comparison

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How are cranberry beans and oats different?

  • Cranberry beans is richer in folate, while oats are higher in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber.
  • Oats cover your daily need for manganese, 198% more than cranberry beans.
  • Cranberry beans contains 4 times more folate than oats. Cranberry beans contains 207µg of folate, while oats contain 56µg.
  • Oats have a higher glycemic index (59) than cranberry beans (35).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Oats types were used in this article.

Infographic

Cranberry beans vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +254%
Contains more PotassiumPotassium +10.9%
Contains more IronIron +125.8%
Contains more CopperCopper +171%
Contains more ZincZinc +248.2%
Contains more PhosphorusPhosphorus +287.4%
Contains more ManganeseManganese +1228.6%
~equal in Calcium ~54mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more FolateFolate +269.6%
Contains more Vitamin B1Vitamin B1 +263.3%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more Vitamin B3Vitamin B3 +86.6%
Contains more Vitamin B5Vitamin B5 +462.1%
Contains more Vitamin B6Vitamin B6 +46.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +686.5%
Contains more ProteinProtein +80.8%
Contains more FatsFats +1400%
Contains more CarbsCarbs +170.9%
Contains more OtherOther +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Oats
2
21% 37% 43%
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 -90.2%
Contains more Mono. FatMonounsaturated fat +5345%
Contains more Poly. FatPolyunsaturated fat +1173.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Oats
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Oats DV% diff.
Manganese 0.37mg 4.916mg 198%
Phosphorus 135mg 523mg 55%
Vitamin B1 0.21mg 0.763mg 46%
Copper 0.231mg 0.626mg 44%
Folate 207µg 56µg 38%
Iron 2.09mg 4.72mg 33%
Magnesium 50mg 177mg 30%
Zinc 1.14mg 3.97mg 26%
Vitamin B5 0.24mg 1.349mg 22%
Polyunsaturated fat 0.199g 2.535g 16%
Protein 9.34g 16.89g 15%
Carbs 24.46g 66.27g 14%
Calories 136kcal 389kcal 13%
Fats 0.46g 6.9g 10%
Fiber 8.6g 10.6g 8%
Monounsaturated fat 0.04g 2.178g 5%
Saturated fat 0.119g 1.217g 5%
Vitamin B2 0.069mg 0.139mg 5%
Vitamin B3 0.515mg 0.961mg 3%
Vitamin B6 0.081mg 0.119mg 3%
Selenium 1.3µg 2%
Potassium 387mg 429mg 1%
Net carbs 15.86g 55.67g N/A
Calcium 50mg 54mg 0%
Sodium 1mg 2mg 0%
Tryptophan 0.111mg 0.234mg 0%
Threonine 0.393mg 0.575mg 0%
Isoleucine 0.412mg 0.694mg 0%
Leucine 0.746mg 1.284mg 0%
Lysine 0.641mg 0.701mg 0%
Methionine 0.14mg 0.312mg 0%
Phenylalanine 0.505mg 0.895mg 0%
Valine 0.489mg 0.937mg 0%
Histidine 0.26mg 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cranberry beans
30%
Oats
Minerals Daily Need Coverage Score
38%
Cranberry beans
154%
Oats

Comparison summary

Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oats
Oats is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry beans
Cranberry beans is lower in Saturated fat (difference - 1.098g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans 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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.