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  6. Navy beans vs. Oat

Navy beans vs. Oat — In-Depth Nutrition Comparison

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What are the main differences between Navy beans and Oat?

  • Navy beans is richer in Folate, while Oat is higher in Manganese, Phosphorus, Copper, Vitamin B1, Magnesium, Iron, Zinc, Vitamin B5, and Vitamin B2.
  • Oat's daily need coverage for Manganese is 191% higher.
  • Oat has 3 times less Folate than Navy beans. Navy beans has 140µg of Folate, while Oat has 56µg.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Oats types in this comparison.

Infographic

Navy beans vs Oat 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.
Navy beans
Navy beans
3
:
7
Oat
Oat
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Magnesium +234%
Contains more Phosphorus +263.2%
Contains more Potassium +10.3%
Contains more Zinc +285.4%
Contains more Copper +198.1%
Contains more Manganese +832.8%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +27.8%
Contains less Sodium -100%
Contains more Iron +100%
Contains more Magnesium +234%
Contains more Phosphorus +263.2%
Contains more Potassium +10.3%
Contains more Zinc +285.4%
Contains more Copper +198.1%
Contains more Manganese +832.8%

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.
Navy beans
Navy beans
5
:
4
Oat
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16%
Contains more Folate +150%
Contains more Vitamin B1 +221.9%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B5 +407.1%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16%
Contains more Folate +150%
Contains more Vitamin B1 +221.9%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B5 +407.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Oat
Oat
Contains more Water +676.3%
Contains more Protein +105.2%
Contains more Fats +1012.9%
Contains more Carbs +154.4%
Contains more Other +33.3%
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Oat
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 Water +676.3%
Contains more Protein +105.2%
Contains more Fats +1012.9%
Contains more Carbs +154.4%
Contains more Other +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
1
:
2
Oat
Oat
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +1433.8%
Contains more Polyunsaturated fat +417.3%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +1433.8%
Contains more Polyunsaturated fat +417.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Oat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Oat Opinion
Net carbs 15.55g 55.67g Oat
Protein 8.23g 16.89g Oat
Fats 0.62g 6.9g Oat
Carbs 26.05g 66.27g Oat
Calories 140kcal 389kcal Oat
Starch 15.4g Navy beans
Sugar 0.37g Oat
Fiber 10.5g 10.6g Oat
Calcium 69mg 54mg Navy beans
Iron 2.36mg 4.72mg Oat
Magnesium 53mg 177mg Oat
Phosphorus 144mg 523mg Oat
Potassium 389mg 429mg Oat
Sodium 0mg 2mg Navy beans
Zinc 1.03mg 3.97mg Oat
Copper 0.21mg 0.626mg Oat
Manganese 0.527mg 4.916mg Oat
Selenium 2.9µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.763mg Oat
Vitamin B2 0.066mg 0.139mg Oat
Vitamin B3 0.649mg 0.961mg Oat
Vitamin B5 0.266mg 1.349mg Oat
Vitamin B6 0.138mg 0.119mg Navy beans
Folate 140µg 56µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.234mg Oat
Threonine 0.289mg 0.575mg Oat
Isoleucine 0.387mg 0.694mg Oat
Leucine 0.7mg 1.284mg Oat
Lysine 0.52mg 0.701mg Oat
Methionine 0.111mg 0.312mg Oat
Phenylalanine 0.471mg 0.895mg Oat
Valine 0.504mg 0.937mg Oat
Histidine 0.206mg 0.405mg Oat
Saturated Fat 0.098g 1.217g Navy beans
Monounsaturated Fat 0.142g 2.178g Oat
Polyunsaturated fat 0.49g 2.535g Oat
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Navy beans
33%
Oat
Minerals Daily Need Coverage Score
43%
Navy beans
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.119g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 20)
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

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. Oat - 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.