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  6. Navy bean raw vs. Oatmeal

Navy bean raw vs. Oatmeal — In-Depth Nutrition Comparison

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How are navy bean raw and oatmeal different?

  • Navy bean raw is higher in copper, folate, vitamin C, magnesium, vitamin B1, and vitamin B5; however, oatmeal is richer in iron, vitamin B3, vitamin A, and selenium.
  • Daily need coverage for iron for oatmeal is 50% higher.
  • Navy bean raw has a lower glycemic index (39) than oatmeal (79).

Beans, navy, mature seeds, sprouted, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Navy bean raw vs Oatmeal 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +403.3%
Contains more CopperCopper +439.4%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -73.5%
Contains more CalciumCalcium +433.3%
Contains more IronIron +208.8%
Contains more ManganeseManganese +36.8%
Contains more SeleniumSelenium +733.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B6Vitamin B6 +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Oatmeal DV% diff.
Iron 1.93mg 5.96mg 50%
Copper 0.356mg 0.066mg 32%
Folate 132µg 44µg 22%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 26mg 18%
Vitamin A 0µg 130µg 14%
Vitamin B1 0.39mg 0.26mg 11%
Vitamin B3 1.22mg 3.025mg 11%
Vitamin B5 0.825mg 0.317mg 10%
Vitamin B6 0.191mg 0.29mg 8%
Protein 6.15g 2.37g 8%
Selenium 0.6µg 5µg 8%
Potassium 307mg 61mg 7%
Manganese 0.408mg 0.558mg 7%
Calcium 15mg 80mg 7%
Fiber 1.7g 7%
Starch 10.37g 4%
Phosphorus 100mg 77mg 3%
Sodium 13mg 49mg 2%
Zinc 0.89mg 0.62mg 2%
Monounsaturated fat 0.052g 0.391g 1%
Fats 0.7g 1.36g 1%
Choline 4.7mg 1%
Saturated fat 0.085g 0.226g 1%
Calories 67kcal 68kcal 0%
Net carbs 13.05g 9.97g N/A
Carbs 13.05g 11.67g 0%
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.215mg 0.215mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Polyunsaturated fat 0.407g 0.426g 0%
Tryptophan 0.064mg 0.04mg 0%
Threonine 0.258mg 0.083mg 0%
Isoleucine 0.273mg 0.105mg 0%
Leucine 0.442mg 0.2mg 0%
Lysine 0.35mg 0.135mg 0%
Methionine 0.064mg 0.04mg 0%
Phenylalanine 0.31mg 0.13mg 0%
Valine 0.316mg 0.151mg 0%
Histidine 0.172mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +159.5%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +66.7%
Contains more FatsFats +94.3%
~equal in Water ~84.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +651.9%
~equal in Polyunsaturated fat ~0.426g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.