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Navy bean vs Oatmeal - In-Depth Nutrition Comparison

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How are Navy bean and Oatmeal different?

  • Navy bean is higher in Copper, Folate, Magnesium, Vitamin B1, and Vitamin B5, however Oatmeal is richer in Iron, Vitamin C, Vitamin A RAE, Vitamin B3, and Selenium.
  • Daily need coverage for Iron from Oatmeal is 50% higher.
  • Navy bean contains 5 times more Copper than Oatmeal. While Navy bean contains 0.356mg of Copper, Oatmeal contains only 0.066mg.

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 vs Oatmeal 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 Magnesium +288.5%
Contains more Phosphorus +29.9%
Contains more Potassium +403.3%
Contains less Sodium -73.5%
Contains more Zinc +43.5%
Contains more Copper +439.4%
Contains more Calcium +433.3%
Contains more Iron +208.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +288.5%
Contains more Phosphorus +29.9%
Contains more Potassium +403.3%
Contains less Sodium -73.5%
Contains more Zinc +43.5%
Contains more Copper +439.4%
Contains more Calcium +433.3%
Contains more Iron +208.8%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +160.3%
Contains more Folate +200%
Contains more Vitamin A +10725%
Contains more Vitamin B3 +148%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B2 - 0.215
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% 63% 98% 50% 23% 50% 45% 99% 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 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +160.3%
Contains more Folate +200%
Contains more Vitamin A +10725%
Contains more Vitamin B3 +148%
Contains more Vitamin B6 +51.8%
Equal in Vitamin B2 - 0.215

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.
Navy bean Oatmeal
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Oatmeal Opinion
Net carbs 13.05g 9.97g Navy bean
Protein 6.15g 2.37g Navy bean
Fats 0.7g 1.36g Oatmeal
Carbs 13.05g 11.67g Navy bean
Calories 67kcal 68kcal Oatmeal
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Navy bean
Fiber g 1.7g Oatmeal
Calcium 15mg 80mg Oatmeal
Iron 1.93mg 5.96mg Oatmeal
Magnesium 101mg 26mg Navy bean
Phosphorus 100mg 77mg Navy bean
Potassium 307mg 61mg Navy bean
Sodium 13mg 49mg Navy bean
Zinc 0.89mg 0.62mg Navy bean
Copper 0.356mg 0.066mg Navy bean
Vitamin A 4IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
Vitamin B1 0.39mg 0.26mg Navy bean
Vitamin B2 0.215mg 0.215mg
Vitamin B3 1.22mg 3.025mg Oatmeal
Vitamin B5 0.825mg 0.317mg Navy bean
Vitamin B6 0.191mg 0.29mg Oatmeal
Folate 132µg 44µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.064mg 0.04mg Navy bean
Threonine 0.258mg 0.083mg Navy bean
Isoleucine 0.273mg 0.105mg Navy bean
Leucine 0.442mg 0.2mg Navy bean
Lysine 0.35mg 0.135mg Navy bean
Methionine 0.064mg 0.04mg Navy bean
Phenylalanine 0.31mg 0.13mg Navy bean
Valine 0.316mg 0.151mg Navy bean
Histidine 0.172mg 0.057mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Navy bean
Saturated Fat 0.085g 0.226g Navy bean
Monounsaturated Fat 0.052g 0.391g Oatmeal
Polyunsaturated fat 0.407g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean Oatmeal
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
35
Navy bean
27
Oatmeal
Mineral Summary Score
45
Navy bean
44
Oatmeal

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
37%
Navy bean
14%
Oatmeal
Carbohydrates
13%
Navy bean
12%
Oatmeal
Fats
3%
Navy bean
6%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.141g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 40)
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. Navy bean - 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.