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Broad bean raw vs. Oats — In-Depth Nutrition Comparison

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Differences between broad bean raw and oats

  • Broad bean raw has more folate, while oats have more manganese, phosphorus, vitamin B1, iron, magnesium, zinc, copper, vitamin B5, and fiber.
  • Oats' daily need coverage for manganese is 185% higher.
  • Oats contain 3 times less folate than broad bean raw. Broad bean raw contains 148µg of folate, while oats contain 56µg.
  • Oats have a lower glycemic index. The glycemic index of oats is 59, while the glycemic index of broad bean raw is 79.

The food types used in this comparison are Beans, fava, in pod, raw and Oats.

Infographic

Broad bean raw vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Oats
9
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 more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +29.2%
Contains more IronIron +204.5%
Contains more CopperCopper +55.7%
Contains more ZincZinc +297%
Contains more PhosphorusPhosphorus +305.4%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +643.7%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Oats
3
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +164.3%
Contains more Vitamin B1Vitamin B1 +473.7%
Contains more Vitamin B5Vitamin B5 +499.6%
Contains more Vitamin B6Vitamin B6 +14.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +783.2%
Contains more ProteinProtein +113.3%
Contains more FatsFats +845.2%
Contains more CarbsCarbs +275.9%
Contains more OtherOther +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -90.3%
Contains more Mono. FatMonounsaturated fat +1994.2%
Contains more Poly. FatPolyunsaturated fat +641.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Oats DV% diff.
Manganese 0.661mg 4.916mg 185%
Phosphorus 129mg 523mg 56%
Vitamin B1 0.133mg 0.763mg 53%
Iron 1.55mg 4.72mg 40%
Magnesium 33mg 177mg 34%
Vitamin K 40.9µg 34%
Zinc 1mg 3.97mg 27%
Copper 0.402mg 0.626mg 25%
Folate 148µg 56µg 23%
Vitamin B5 0.225mg 1.349mg 22%
Protein 7.92g 16.89g 18%
Carbs 17.63g 66.27g 16%
Polyunsaturated fat 0.342g 2.535g 15%
Calories 88kcal 389kcal 15%
Fiber 7.5g 10.6g 12%
Vitamin B2 0.29mg 0.139mg 12%
Fats 0.73g 6.9g 9%
Vitamin E 1.16mg 8%
Vitamin B3 2.249mg 0.961mg 8%
Monounsaturated fat 0.104g 2.178g 5%
Saturated fat 0.118g 1.217g 5%
Vitamin C 3.7mg 0mg 4%
Potassium 332mg 429mg 3%
Calcium 37mg 54mg 2%
Vitamin A 17µg 0µg 2%
Selenium 0.8µg 1%
Vitamin B6 0.104mg 0.119mg 1%
Sodium 25mg 2mg 1%
Net carbs 10.13g 55.67g N/A
Sugar 9.21g N/A
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
Broad bean raw
30%
Oats
Minerals Daily Need Coverage Score
43%
Broad bean raw
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 9.21g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Oats
Oats is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Broad bean raw
Broad bean raw is lower in Saturated fat (difference - 1.099g)
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.