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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
| Contains more WaterWater | +28.9% |
| Contains more ProteinProtein | +133.8% |
| Contains more FatsFats | +278.7% |
| Contains more CarbsCarbs | +85.3% |
| Contains more OtherOther | +340.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +445.5% |
| Contains more Poly. FatPolyunsaturated fat | +73.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
9%
Minerals Daily Need Coverage Score
45%
39%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.722g)
Which food is cheaper?
Oatmeal is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Baked beans is relatively richer in minerals