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  6. Navy beans vs. Oatmeal

Navy beans vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between navy beans and oatmeal

  • Navy beans have more fiber, folate, copper, protein, and potassium, while oatmeal has more iron, vitamin B3, vitamin A, vitamin B6, and vitamin B2.
  • Oatmeal's daily need coverage for iron is 45% higher.
  • Oatmeal contains 6 times less potassium than navy beans. Navy beans contain 389mg of potassium, while oatmeal contains 61mg.
  • Navy beans have a lower glycemic index. The glycemic index of navy beans is 39, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Navy beans vs Oatmeal infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +103.8%
Contains more PotassiumPotassium +537.7%
Contains more CopperCopper +218.2%
Contains more ZincZinc +66.1%
Contains more PhosphorusPhosphorus +87%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +15.9%
Contains more IronIron +152.5%
Contains more SeleniumSelenium +72.4%
~equal in Manganese ~0.558mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 0% 0.2% 59% 15% 12% 16% 32% 0% 1.5% 105%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +218.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B2Vitamin B2 +225.8%
Contains more Vitamin B3Vitamin B3 +366.1%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +110.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Oatmeal DV% diff.
Iron 2.36mg 5.96mg 45%
Fiber 10.5g 1.7g 35%
Folate 140µg 44µg 24%
Copper 0.21mg 0.066mg 16%
Vitamin B3 0.649mg 3.025mg 15%
Vitamin A 0µg 130µg 14%
Protein 8.23g 2.37g 12%
Vitamin B6 0.138mg 0.29mg 12%
Vitamin B2 0.066mg 0.215mg 11%
Omega-3 (ALA) 0.177g 11%
Potassium 389mg 61mg 10%
Phosphorus 144mg 77mg 10%
Choline 44.7mg 4.7mg 7%
Magnesium 53mg 26mg 6%
Carbs 26.05g 11.67g 5%
Calories 140kcal 68kcal 4%
Zinc 1.03mg 0.62mg 4%
Selenium 2.9µg 5µg 4%
Starch 15.4g 10.37g 2%
Sodium 0mg 49mg 2%
Vitamin B1 0.237mg 0.26mg 2%
Fats 0.62g 1.36g 1%
Vitamin C 0.9mg 0mg 1%
Calcium 69mg 80mg 1%
Manganese 0.527mg 0.558mg 1%
Vitamin B5 0.266mg 0.317mg 1%
Saturated fat 0.098g 0.226g 1%
Monounsaturated fat 0.142g 0.391g 1%
Protein per 100 calories 5.9g 3.5g N/A
Calories per 10 g protein 170kcal 287kcal N/A
Weight per 100 calories 71g 147g N/A
Net carbs 15.55g 9.97g N/A
Sugar 0.37g 0.46g N/A
Vitamin E 0.01mg 0.07mg 0%
Vitamin K 0.6µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Polyunsaturated fat 0.49g 0.426g 0%
Tryptophan 0.1mg 0.04mg 0%
Threonine 0.289mg 0.083mg 0%
Isoleucine 0.387mg 0.105mg 0%
Leucine 0.7mg 0.2mg 0%
Lysine 0.52mg 0.135mg 0%
Methionine 0.111mg 0.04mg 0%
Phenylalanine 0.471mg 0.13mg 0%
Valine 0.504mg 0.151mg 0%
Histidine 0.206mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +247.3%
Contains more CarbsCarbs +123.2%
Contains more FatsFats +119.4%
Contains more WaterWater +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -56.6%
Contains more Poly. FatPolyunsaturated fat +15%
Contains more Mono. FatMonounsaturated fat +175.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +48.5%
Contains more SucroseSucrose +27.6%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.