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  6. Great northern beans vs. Oatmeal

Great northern beans vs. Oatmeal — In-Depth Nutrition Comparison

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How are great northern beans and oatmeal different?

  • Great northern beans is richer in fiber, copper, folate, phosphorus, and potassium, while oatmeal is higher in iron, vitamin B3, vitamin B6, vitamin B2, and vitamin A.
  • Oatmeal covers your daily need for iron, 48% more than great northern beans.
  • Great northern beans contains 6 times more potassium than oatmeal. Great northern beans contains 391mg of potassium, while oatmeal contains 61mg.

Beans, great northern, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Great northern beans 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +92.3%
Contains more PotassiumPotassium +541%
Contains more CopperCopper +274.2%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -95.9%
Contains more CalciumCalcium +17.6%
Contains more IronIron +179.8%
Contains more SeleniumSelenium +22%
~equal in Manganese ~0.558mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 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 FolateFolate +131.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +64.6%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin B3Vitamin B3 +344.2%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +147.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Oatmeal DV% diff.
Iron 2.13mg 5.96mg 48%
Fiber 7g 1.7g 21%
Copper 0.247mg 0.066mg 20%
Folate 102µg 44µg 15%
Vitamin B3 0.681mg 3.025mg 15%
Vitamin A 0µg 130µg 14%
Vitamin B6 0.117mg 0.29mg 13%
Phosphorus 165mg 77mg 13%
Vitamin B2 0.059mg 0.215mg 12%
Protein 8.33g 2.37g 12%
Potassium 391mg 61mg 10%
Vitamin B1 0.158mg 0.26mg 9%
Magnesium 50mg 26mg 6%
Starch 10.37g 4%
Calories 118kcal 68kcal 3%
Carbs 21.09g 11.67g 3%
Zinc 0.88mg 0.62mg 2%
Manganese 0.518mg 0.558mg 2%
Selenium 4.1µg 5µg 2%
Sodium 2mg 49mg 2%
Polyunsaturated fat 0.187g 0.426g 2%
Monounsaturated fat 0.021g 0.391g 1%
Calcium 68mg 80mg 1%
Vitamin B5 0.266mg 0.317mg 1%
Vitamin C 1.3mg 0mg 1%
Fats 0.45g 1.36g 1%
Choline 4.7mg 1%
Net carbs 14.09g 9.97g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.14g 0.226g 0%
Tryptophan 0.099mg 0.04mg 0%
Threonine 0.351mg 0.083mg 0%
Isoleucine 0.368mg 0.105mg 0%
Leucine 0.665mg 0.2mg 0%
Lysine 0.572mg 0.135mg 0%
Methionine 0.125mg 0.04mg 0%
Phenylalanine 0.451mg 0.13mg 0%
Valine 0.436mg 0.151mg 0%
Histidine 0.232mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +251.5%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +98.2%
Contains more FatsFats +202.2%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -38.1%
Contains more Mono. FatMonounsaturated fat +1761.9%
Contains more Poly. FatPolyunsaturated fat +127.8%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.