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, protein, and phosphorus, while oatmeal is higher in iron, vitamin B3, vitamin A, vitamin B6, and vitamin B2.
Oatmeal covers your daily need for iron 48% more than great northern beans.
Great northern beans contains 4 times more fiber than oatmeal. Great northern beans contains 7g of fiber, while oatmeal contains 1.7g.

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.

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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.

Great northern beans

Oatmeal

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

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.

Great northern beans

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+131.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
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%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.13mg	5.96mg	48%
Fiber	7g	1.7g	21%
Copper	0.247mg	0.066mg	20%
Vitamin B3	0.681mg	3.025mg	15%
Folate	102µg	44µg	15%
Vitamin A	0µg	130µg	14%
Phosphorus	165mg	77mg	13%
Vitamin B6	0.117mg	0.29mg	13%
Protein	8.33g	2.37g	12%
Vitamin B2	0.059mg	0.215mg	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%
Sodium	2mg	49mg	2%
Manganese	0.518mg	0.558mg	2%
Selenium	4.1µg	5µg	2%
Polyunsaturated fat	0.187g	0.426g	2%
Fats	0.45g	1.36g	1%
Vitamin C	1.3mg	0mg	1%
Calcium	68mg	80mg	1%
Vitamin B5	0.266mg	0.317mg	1%
Choline		4.7mg	1%
Monounsaturated fat	0.021g	0.391g	1%
Protein per 100 calories	7.1g	3.5g	N/A
Calories per 10 g protein	142kcal	287kcal	N/A
Weight per 100 calories	85g	147g	N/A
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%