Oatmeal vs. Baked beans — In-Depth Nutrition Comparison

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How are oatmeal and baked beans different?

Oatmeal is richer in iron, vitamin B3, vitamin B6, manganese, vitamin B2, and vitamin B1, while baked beans are higher in fiber, copper, and potassium.
Oatmeal covers your daily need for iron, 50% more than baked beans.
Oatmeal contains 7 times more vitamin B3 than baked beans. Oatmeal contains 3.025mg of vitamin B3, while baked beans contain 0.408mg.
Oatmeal is lower in sodium.
Oatmeal has a higher glycemic index (79) than baked beans (40).

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, baked, home prepared types were used in this article.

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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.

Oatmeal

Baked beans

Contains more CalciumCalcium	+31.1%
Contains more IronIron	+199.5%
Contains less SodiumSodium	-88.4%
Contains more ManganeseManganese	+118.8%

Contains more MagnesiumMagnesium	+65.4%
Contains more PotassiumPotassium	+486.9%
Contains more CopperCopper	+140.9%
Contains more ZincZinc	+17.7%
Contains more PhosphorusPhosphorus	+41.6%
Contains more SeleniumSelenium	+14%

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.

Oatmeal

Baked beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+91.2%
Contains more Vitamin B2Vitamin B2	+338.8%
Contains more Vitamin B3Vitamin B3	+641.4%
Contains more Vitamin B5Vitamin B5	+104.5%
Contains more Vitamin B6Vitamin B6	+222.2%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~48µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	1.99mg	50%
Vitamin B3	3.025mg	0.408mg	16%
Sodium	49mg	422mg	16%
Fiber	1.7g	5.5g	15%
Vitamin B6	0.29mg	0.09mg	15%
Vitamin A	130µg	0µg	14%
Vitamin B2	0.215mg	0.049mg	13%
Manganese	0.558mg	0.255mg	13%
Copper	0.066mg	0.159mg	10%
Vitamin B1	0.26mg	0.136mg	10%
Potassium	61mg	358mg	9%
Saturated fat	0.226g	1.948g	8%
Fats	1.36g	5.15g	6%
Protein	2.37g	5.54g	6%
Phosphorus	77mg	109mg	5%
Calories	68kcal	155kcal	4%
Starch	10.37g		4%
Magnesium	26mg	43mg	4%
Monounsaturated fat	0.391g	2.133g	4%
Carbs	11.67g	21.63g	3%
Vitamin B5	0.317mg	0.155mg	3%
Calcium	80mg	61mg	2%
Cholesterol	0mg	5mg	2%
Polyunsaturated fat	0.426g	0.74g	2%
Choline	4.7mg		1%
Folate	44µg	48µg	1%
Selenium	5µg	5.7µg	1%
Vitamin C	0mg	1.1mg	1%
Zinc	0.62mg	0.73mg	1%
Net carbs	9.97g	16.13g	N/A
Sugar	0.46g		N/A
Vitamin E	0.07mg		0%
Vitamin K	0.4µg		0%
Trans fat	0.003g	0g	N/A
Tryptophan	0.04mg	0.067mg	0%
Threonine	0.083mg	0.228mg	0%
Isoleucine	0.105mg	0.242mg	0%
Leucine	0.2mg	0.428mg	0%
Lysine	0.135mg	0.379mg	0%
Methionine	0.04mg	0.086mg	0%
Phenylalanine	0.13mg	0.287mg	0%
Valine	0.151mg	0.282mg	0%
Histidine	0.057mg	0.153mg	0%