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  6. Cranberry beans vs. Oat

Cranberry beans vs. Oat — In-Depth Nutrition Comparison

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How are Cranberry beans and Oat different?

  • Cranberry beans is richer in Folate, while Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber.
  • Oat covers your daily need of Manganese 198% more than Cranberry beans.
  • Cranberry beans contains 4 times more Folate than Oat. Cranberry beans contains 207µg of Folate, while Oat contains 56µg.

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

Infographic

Cranberry beans vs Oat infographic
Infographic link

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
Cranberry beans
2
:
8
Oat
Oat
Contains less Sodium -50%
Contains more Iron +125.8%
Contains more Magnesium +254%
Contains more Phosphorus +287.4%
Contains more Potassium +10.9%
Contains more Zinc +248.2%
Contains more Copper +171%
Contains more Manganese +1228.6%
Equal in Calcium - 54
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
Contains more Iron +125.8%
Contains more Magnesium +254%
Contains more Phosphorus +287.4%
Contains more Potassium +10.9%
Contains more Zinc +248.2%
Contains more Copper +171%
Contains more Manganese +1228.6%
Equal in Calcium - 54

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
Cranberry beans
1
:
5
Oat
Oat
Contains more Folate +269.6%
Contains more Vitamin B1 +263.3%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +462.1%
Contains more Vitamin B6 +46.9%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Folate +269.6%
Contains more Vitamin B1 +263.3%
Contains more Vitamin B2 +101.4%
Contains more Vitamin B3 +86.6%
Contains more Vitamin B5 +462.1%
Contains more Vitamin B6 +46.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
4
Oat
Oat
Contains more Water +686.5%
Contains more Protein +80.8%
Contains more Fats +1400%
Contains more Carbs +170.9%
Contains more Other +57.8%
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Oat
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 Water +686.5%
Contains more Protein +80.8%
Contains more Fats +1400%
Contains more Carbs +170.9%
Contains more Other +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Oat
Oat
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +5345%
Contains more Polyunsaturated fat +1173.9%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +5345%
Contains more Polyunsaturated 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 Oat
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Oat Opinion
Net carbs 15.86g 55.67g Oat
Protein 9.34g 16.89g Oat
Fats 0.46g 6.9g Oat
Carbs 24.46g 66.27g Oat
Calories 136kcal 389kcal Oat
Fiber 8.6g 10.6g Oat
Calcium 50mg 54mg Oat
Iron 2.09mg 4.72mg Oat
Magnesium 50mg 177mg Oat
Phosphorus 135mg 523mg Oat
Potassium 387mg 429mg Oat
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 3.97mg Oat
Copper 0.231mg 0.626mg Oat
Manganese 0.37mg 4.916mg Oat
Selenium 1.3µg Cranberry beans
Vitamin B1 0.21mg 0.763mg Oat
Vitamin B2 0.069mg 0.139mg Oat
Vitamin B3 0.515mg 0.961mg Oat
Vitamin B5 0.24mg 1.349mg Oat
Vitamin B6 0.081mg 0.119mg Oat
Folate 207µg 56µg Cranberry beans
Tryptophan 0.111mg 0.234mg Oat
Threonine 0.393mg 0.575mg Oat
Isoleucine 0.412mg 0.694mg Oat
Leucine 0.746mg 1.284mg Oat
Lysine 0.641mg 0.701mg Oat
Methionine 0.14mg 0.312mg Oat
Phenylalanine 0.505mg 0.895mg Oat
Valine 0.489mg 0.937mg Oat
Histidine 0.26mg 0.405mg Oat
Saturated Fat 0.119g 1.217g Cranberry beans
Monounsaturated Fat 0.04g 2.178g Oat
Polyunsaturated fat 0.199g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Cranberry beans
33%
Oat
Minerals Daily Need Coverage Score
38%
Cranberry beans
154%
Oat

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oat
Oat 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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Oat - 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.