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  6. Oatmeal vs. Baked beans

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, Vitamin A, Manganese, Vitamin B2, and Vitamin B1, while Baked beans are higher in Fiber, and Copper.
  • Oatmeal covers your daily need of Iron 50% more than Baked beans.
  • 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
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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.
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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
6% 5% 22% 65% 3%
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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
40% 44% 15%
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.
Oatmeal Baked beans
Lower in Cholesterol ok
Lower in Sodium 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
Calories 68kcal 155kcal Baked beans
Protein 2.37g 5.54g Baked beans
Fats 1.36g 5.15g Baked beans
Vitamin C 0mg 1.1mg Baked beans
Net carbs 9.97g 16.13g Baked beans
Carbs 11.67g 21.63g Baked beans
Cholesterol 0mg 5mg Oatmeal
Magnesium 26mg 43mg Baked beans
Calcium 80mg 61mg Oatmeal
Potassium 61mg 358mg Baked beans
Iron 5.96mg 1.99mg Oatmeal
Sugar 0.46g Baked beans
Fiber 1.7g 5.5g Baked beans
Copper 0.066mg 0.159mg Baked beans
Zinc 0.62mg 0.73mg Baked beans
Starch 10.37g Oatmeal
Phosphorus 77mg 109mg Baked beans
Sodium 49mg 422mg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Manganese 0.558mg 0.255mg Oatmeal
Selenium 5µg 5.7µg 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
Vitamin K 0.4µg Oatmeal
Folate 44µg 48µg Baked beans
Trans Fat 0.003g 0g Baked beans
Choline 4.7mg Oatmeal
Saturated Fat 0.226g 1.948g Oatmeal
Monounsaturated Fat 0.391g 2.133g Baked beans
Polyunsaturated fat 0.426g 0.74g Baked beans
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Baked beans
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
25%
Oatmeal
9%
Baked beans
Minerals Daily Need Coverage Score
45%
Oatmeal
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 373mg)
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

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. 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.