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Cranberry bean vs Oat - In-Depth Nutrition Comparison

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What are the differences between Cranberry bean and Oat?

  • Cranberry bean is higher in Folate, Fiber, Potassium, Copper, Vitamin B6, Calcium, and Vitamin B2, however Oat is richer in Manganese, Phosphorus, and Vitamin B5.
  • Oat's daily need coverage for Manganese is 174% more.
  • Oat contains 11 times less Folate than Cranberry bean. Cranberry bean contains 604µg of Folate, while Oat contains 56µg.

We used Beans, cranberry (roman), mature seeds, raw and Oats types in this article.

Infographic

Cranberry bean vs Oat 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 +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Equal in Iron - 4.72
Equal in Zinc - 3.97
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Equal in Iron - 4.72
Equal in Zinc - 3.97

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
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Contains more Vitamin B5 +80.3%
Equal in Vitamin B1 - 0.763
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Contains more Vitamin B5 +80.3%
Equal in Vitamin B1 - 0.763

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 Oat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Oat Opinion
Net carbs 35.35g 55.67g Oat
Protein 23.03g 16.89g Cranberry bean
Fats 1.23g 6.9g Oat
Carbs 60.05g 66.27g Oat
Calories 335kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 24.7g 10.6g Cranberry bean
Calcium 127mg 54mg Cranberry bean
Iron 5mg 4.72mg Cranberry bean
Magnesium 156mg 177mg Oat
Phosphorus 372mg 523mg Oat
Potassium 1332mg 429mg Cranberry bean
Sodium 6mg 2mg Oat
Zinc 3.63mg 3.97mg Oat
Copper 0.794mg 0.626mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.763mg Oat
Vitamin B2 0.213mg 0.139mg Cranberry bean
Vitamin B3 1.455mg 0.961mg Cranberry bean
Vitamin B5 0.748mg 1.349mg Oat
Vitamin B6 0.309mg 0.119mg Cranberry bean
Folate 604µg 56µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.273mg 0.234mg Cranberry bean
Threonine 0.969mg 0.575mg Cranberry bean
Isoleucine 1.017mg 0.694mg Cranberry bean
Leucine 1.838mg 1.284mg Cranberry bean
Lysine 1.58mg 0.701mg Cranberry bean
Methionine 0.346mg 0.312mg Cranberry bean
Phenylalanine 1.245mg 0.895mg Cranberry bean
Valine 1.205mg 0.937mg Cranberry bean
Histidine 0.641mg 0.405mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 0.316g 1.217g Cranberry bean
Monounsaturated Fat 0.106g 2.178g Oat
Polyunsaturated fat 0.527g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Oat
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
33
Oat
Mineral Summary Score
122
Cranberry bean
112
Oat

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
101%
Oat
Carbohydrates
60%
Cranberry bean
66%
Oat
Fats
6%
Cranberry bean
32%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean 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)
Which food is richer in minerals?
?
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.
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. 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.