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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, Vitamin A RAE, and Copper.
  • Oatmeal covers your daily need of 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.

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

Infographic

Oatmeal vs Baked beans infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +31.1%
Contains more Iron +199.5%
Contains less Sodium -88.4%
Contains more Magnesium +65.4%
Contains more Phosphorus +41.6%
Contains more Potassium +486.9%
Contains more Zinc +17.7%
Contains more Copper +140.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Calcium +31.1%
Contains more Iron +199.5%
Contains less Sodium -88.4%
Contains more Magnesium +65.4%
Contains more Phosphorus +41.6%
Contains more Potassium +486.9%
Contains more Zinc +17.7%
Contains more Copper +140.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +338.8%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +222.2%
Contains more Vitamin C +∞%
Equal in Folate - 48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +91.2%
Contains more Vitamin B2 +338.8%
Contains more Vitamin B3 +641.4%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +222.2%
Contains more Vitamin C +∞%
Equal in Folate - 48

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Oatmeal Baked beans Opinion
Net carbs 9.97g 16.13g Baked beans
Protein 2.37g 5.54g Baked beans
Fats 1.36g 5.15g Baked beans
Carbs 11.67g 21.63g Baked beans
Calories 68kcal 155kcal Baked beans
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Baked beans
Fiber 1.7g 5.5g Baked beans
Calcium 80mg 61mg Oatmeal
Iron 5.96mg 1.99mg Oatmeal
Magnesium 26mg 43mg Baked beans
Phosphorus 77mg 109mg Baked beans
Potassium 61mg 358mg Baked beans
Sodium 49mg 422mg Oatmeal
Zinc 0.62mg 0.73mg Baked beans
Copper 0.066mg 0.159mg Baked beans
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.26mg 0.136mg Oatmeal
Vitamin B2 0.215mg 0.049mg Oatmeal
Vitamin B3 3.025mg 0.408mg Oatmeal
Vitamin B5 0.317mg 0.155mg Oatmeal
Vitamin B6 0.29mg 0.09mg Oatmeal
Folate 44µg 48µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.067mg Baked beans
Threonine 0.083mg 0.228mg Baked beans
Isoleucine 0.105mg 0.242mg Baked beans
Leucine 0.2mg 0.428mg Baked beans
Lysine 0.135mg 0.379mg Baked beans
Methionine 0.04mg 0.086mg Baked beans
Phenylalanine 0.13mg 0.287mg Baked beans
Valine 0.151mg 0.282mg Baked beans
Histidine 0.057mg 0.153mg Baked beans
Cholesterol 0mg 5mg Oatmeal
Trans Fat 0.003g 0g Baked beans
Saturated Fat 0.226g 1.948g Oatmeal
Monounsaturated Fat 0.391g 2.133g Baked beans
Polyunsaturated fat 0.426g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
10
Baked beans
Mineral Summary Score
44
Oatmeal
41
Baked beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
33%
Baked beans
Carbohydrates
12%
Oatmeal
22%
Baked beans
Fats
6%
Oatmeal
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 373mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.722g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.