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.

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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.

Cranberry beans

Oats

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.

Cranberry beans

Oats

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

All nutrients comparison - raw data values

Nutrient			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%