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 more folate; however, oats are higher in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber.
Oats cover your daily need for manganese, 191% more than great northern beans.
Great northern beans has 2 times more folate than oats. While great northern beans has 102µg of folate, oats have only 56µg.

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

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.

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

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.

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 A ~0µg

~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

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%
Monounsaturated fat	0.021g	2.178g	5%
Saturated fat	0.14g	1.217g	5%
Vitamin B3	0.681mg	0.961mg	2%
Vitamin C	1.3mg	0mg	1%
Potassium	391mg	429mg	1%
Calcium	68mg	54mg	1%
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%