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

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Summary of differences between Great northern beans and Oat

  • Great northern beans has more Folate, however, Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber.
  • Oat covers your daily need of Manganese 191% more than Great northern beans.
  • Great northern beans has 2 times more Folate than Oat. While Great northern beans has 102µg of Folate, Oat has only 56µg.

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

Infographic

Great northern 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.
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%
Oat
Oat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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

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% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Oat
Oat
4
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oat
Oat
4
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 WaterWater +739.4%
Contains more ProteinProtein +102.8%
Contains more FatsFats +1433.3%
Contains more CarbsCarbs +214.2%
Contains more OtherOther +52.2%

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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated Fat -88.5%
Contains more Mono. FatMonounsaturated Fat +10271.4%
Contains more Poly. FatPolyunsaturated fat +1255.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Great northern beans Oat Opinion
Calories 118kcal 389kcal Oat
Protein 8.33g 16.89g Oat
Fats 0.45g 6.9g Oat
Vitamin C 1.3mg 0mg Great northern beans
Net carbs 14.09g 55.67g Oat
Carbs 21.09g 66.27g Oat
Magnesium 50mg 177mg Oat
Calcium 68mg 54mg Great northern beans
Potassium 391mg 429mg Oat
Iron 2.13mg 4.72mg Oat
Fiber 7g 10.6g Oat
Copper 0.247mg 0.626mg Oat
Zinc 0.88mg 3.97mg Oat
Phosphorus 165mg 523mg Oat
Sodium 2mg 2mg
Vitamin A 1IU 0IU Great northern beans
Manganese 0.518mg 4.916mg Oat
Selenium 4.1µg Great northern beans
Vitamin B1 0.158mg 0.763mg Oat
Vitamin B2 0.059mg 0.139mg Oat
Vitamin B3 0.681mg 0.961mg Oat
Vitamin B5 0.266mg 1.349mg Oat
Vitamin B6 0.117mg 0.119mg Oat
Folate 102µg 56µg Great northern beans
Saturated Fat 0.14g 1.217g Great northern beans
Monounsaturated Fat 0.021g 2.178g Oat
Polyunsaturated fat 0.187g 2.535g Oat
Tryptophan 0.099mg 0.234mg Oat
Threonine 0.351mg 0.575mg Oat
Isoleucine 0.368mg 0.694mg Oat
Leucine 0.665mg 1.284mg Oat
Lysine 0.572mg 0.701mg Oat
Methionine 0.125mg 0.312mg Oat
Phenylalanine 0.451mg 0.895mg Oat
Valine 0.436mg 0.937mg Oat
Histidine 0.232mg 0.405mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern beans Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Great northern beans
30%
Oat
Minerals Daily Need Coverage Score
44%
Great northern beans
154%
Oat

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 1.077g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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.

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. 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.