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

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Summary of differences between great northern beans and oats

Great northern beans has less manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, protein, and carbs than oats.
Oats cover your daily need for manganese 191% more than great northern beans.

These are the specific foods used in this comparison Beans, great northern, mature seeds, cooked, boiled, without salt and Oats.

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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

Oats

Contains more CalciumCalcium	+25.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+254%
Contains more IronIron	+121.6%
Contains more CopperCopper	+153.4%
Contains more ZincZinc	+351.1%
Contains more PhosphorusPhosphorus	+217%
Contains more ManganeseManganese	+849%

~equal in Potassium ~429mg

~equal in Sodium ~2mg

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+82.1%

Contains more Vitamin B1Vitamin B1	+382.9%
Contains more Vitamin B2Vitamin B2	+135.6%
Contains more Vitamin B3Vitamin B3	+41.1%
Contains more Vitamin B5Vitamin B5	+407.1%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.119mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.518mg	4.916mg	191%
Phosphorus	165mg	523mg	51%
Vitamin B1	0.158mg	0.763mg	50%
Copper	0.247mg	0.626mg	42%
Iron	2.13mg	4.72mg	32%
Magnesium	50mg	177mg	30%
Zinc	0.88mg	3.97mg	28%
Vitamin B5	0.266mg	1.349mg	22%
Protein	8.33g	16.89g	17%
Polyunsaturated fat	0.187g	2.535g	16%
Carbs	21.09g	66.27g	15%
Calories	118kcal	389kcal	14%
Fiber	7g	10.6g	14%
Folate	102µg	56µg	12%
Fats	0.45g	6.9g	10%
Selenium	4.1µg		7%
Vitamin B2	0.059mg	0.139mg	6%
Saturated fat	0.14g	1.217g	5%
Monounsaturated fat	0.021g	2.178g	5%
Vitamin B3	0.681mg	0.961mg	2%
Vitamin C	1.3mg	0mg	1%
Calcium	68mg	54mg	1%
Potassium	391mg	429mg	1%
Protein per 100 calories	7.1g	4.3g	N/A
Calories per 10 g protein	142kcal	230kcal	N/A
Weight per 100 calories	85g	26g	N/A
Unsaturated / Saturated Fat ratio	1.5	3.9	N/A
Net carbs	14.09g	55.67g	N/A
Sodium	2mg	2mg	0%
Vitamin B6	0.117mg	0.119mg	0%
Tryptophan	0.099mg	0.234mg	0%
Threonine	0.351mg	0.575mg	0%
Isoleucine	0.368mg	0.694mg	0%
Leucine	0.665mg	1.284mg	0%
Lysine	0.572mg	0.701mg	0%
Methionine	0.125mg	0.312mg	0%
Phenylalanine	0.451mg	0.895mg	0%
Valine	0.436mg	0.937mg	0%
Histidine	0.232mg	0.405mg	0%