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Green bean vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Green bean and Oatmeal

  • Green bean has more Vitamin K, however Oatmeal is higher in Iron, Manganese, Vitamin B1, Vitamin B3, Vitamin C, Vitamin B6, Vitamin A, Vitamin B2, and Selenium.
  • Oatmeal covers your daily Iron needs 62% more than Green bean.
  • Oatmeal contains 108 times less Vitamin K than Green bean. Green bean contains 43µg of Vitamin K, while Oatmeal contains 0.4µg.

Food varieties used in this article are Beans, snap, green, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Green 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 Potassium +245.9%
Contains less Sodium -87.8%
Contains more Iron +478.6%
Contains more Calcium +116.2%
Contains more Zinc +158.3%
Contains more Phosphorus +102.6%
Equal in Magnesium - 26
Equal in Copper - 0.066
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +245.9%
Contains less Sodium -87.8%
Contains more Iron +478.6%
Contains more Calcium +116.2%
Contains more Zinc +158.3%
Contains more Phosphorus +102.6%
Equal in Magnesium - 26
Equal in Copper - 0.066

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 A +59.4%
Contains more Vitamin E +485.7%
Contains more Vitamin K +10650%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +105.7%
Contains more Folate +33.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +59.4%
Contains more Vitamin E +485.7%
Contains more Vitamin K +10650%
Contains more Vitamin B1 +217.1%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B6 +105.7%
Contains more Folate +33.3%

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
27
Green bean
27
Oatmeal
Mineral Summary Score
17
Green 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
11%
Green bean
14%
Oatmeal
Carbohydrates
7%
Green bean
12%
Oatmeal
Fats
1%
Green bean
6%
Oatmeal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.8g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.8)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Green bean Oatmeal Opinion
Calories 31 68 Oatmeal
Protein 1.83 2.37 Oatmeal
Fats 0.22 1.36 Oatmeal
Vitamin C 12.2 0 Green bean
Carbs 6.97 11.67 Oatmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 5.96 Oatmeal
Calcium 37 80 Oatmeal
Potassium 211 61 Green bean
Magnesium 25 26 Oatmeal
Sugar 3.26 0.46 Oatmeal
Fiber 2.7 1.7 Green bean
Copper 0.069 0.066 Green bean
Zinc 0.24 0.62 Oatmeal
Starch 0.88 10.37 Oatmeal
Phosphorus 38 77 Oatmeal
Sodium 6 49 Green bean
Vitamin A 690 433 Green bean
Vitamin E 0.41 0.07 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.26 Oatmeal
Vitamin B2 0.104 0.215 Oatmeal
Vitamin B3 0.734 3.025 Oatmeal
Vitamin B5 0.225 0.317 Oatmeal
Vitamin B6 0.141 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 43 0.4 Green bean
Folate 33 44 Oatmeal
Trans Fat 0 0.003 Green bean
Saturated Fat 0.05 0.226 Green bean
Monounsaturated Fat 0.01 0.391 Oatmeal
Polyunsaturated fat 0.113 0.426 Oatmeal
Tryptophan 0.019 0.04 Oatmeal
Threonine 0.079 0.083 Oatmeal
Isoleucine 0.066 0.105 Oatmeal
Leucine 0.112 0.2 Oatmeal
Lysine 0.088 0.135 Oatmeal
Methionine 0.022 0.04 Oatmeal
Phenylalanine 0.067 0.13 Oatmeal
Valine 0.09 0.151 Oatmeal
Histidine 0.034 0.057 Oatmeal
Fructose 1.39 0 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.