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Oatmeal vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Cranberry beans

  • Oatmeal has more Iron, Vitamin B6, Vitamin B3, Vitamin B2, and Manganese, while Cranberry beans has more Folate, Fiber, Copper, Potassium, and Phosphorus.
  • Oatmeal covers your daily need of Iron 48% more than Cranberry beans.
  • Oatmeal contains 6 times more Vitamin B3 than Cranberry beans. While Oatmeal contains 3.025mg of Vitamin B3, Cranberry beans contains only 0.515mg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Cranberry 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.
Contains more Calcium +60%
Contains more Iron +185.2%
Contains more Manganese +50.8%
Contains more Selenium +284.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +534.4%
Contains less Sodium -98%
Contains more Zinc +83.9%
Contains more Copper +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +60%
Contains more Iron +185.2%
Contains more Manganese +50.8%
Contains more Selenium +284.6%
Contains more Magnesium +92.3%
Contains more Phosphorus +75.3%
Contains more Potassium +534.4%
Contains less Sodium -98%
Contains more Zinc +83.9%
Contains more Copper +250%

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 A +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +487.4%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +258%
Contains more Folate +370.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.8%
Contains more Vitamin B2 +211.6%
Contains more Vitamin B3 +487.4%
Contains more Vitamin B5 +32.1%
Contains more Vitamin B6 +258%
Contains more Folate +370.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +195.7%
Contains more Water +30%
Contains more Protein +294.1%
Contains more Carbs +109.6%
Contains more Other +91.2%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +195.7%
Contains more Water +30%
Contains more Protein +294.1%
Contains more Carbs +109.6%
Contains more Other +91.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -47.3%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +877.5%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -47.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Cranberry beans
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Cranberry beans Opinion
Net carbs 9.97g 15.86g Cranberry beans
Protein 2.37g 9.34g Cranberry beans
Fats 1.36g 0.46g Oatmeal
Carbs 11.67g 24.46g Cranberry beans
Calories 68kcal 136kcal Cranberry beans
Starch 10.37g Oatmeal
Sugar 0.46g Cranberry beans
Fiber 1.7g 8.6g Cranberry beans
Calcium 80mg 50mg Oatmeal
Iron 5.96mg 2.09mg Oatmeal
Magnesium 26mg 50mg Cranberry beans
Phosphorus 77mg 135mg Cranberry beans
Potassium 61mg 387mg Cranberry beans
Sodium 49mg 1mg Cranberry beans
Zinc 0.62mg 1.14mg Cranberry beans
Copper 0.066mg 0.231mg Cranberry beans
Manganese 0.558mg 0.37mg Oatmeal
Selenium 5µg 1.3µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.21mg Oatmeal
Vitamin B2 0.215mg 0.069mg Oatmeal
Vitamin B3 3.025mg 0.515mg Oatmeal
Vitamin B5 0.317mg 0.24mg Oatmeal
Vitamin B6 0.29mg 0.081mg Oatmeal
Folate 44µg 207µg Cranberry beans
Choline 4.7mg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.111mg Cranberry beans
Threonine 0.083mg 0.393mg Cranberry beans
Isoleucine 0.105mg 0.412mg Cranberry beans
Leucine 0.2mg 0.746mg Cranberry beans
Lysine 0.135mg 0.641mg Cranberry beans
Methionine 0.04mg 0.14mg Cranberry beans
Phenylalanine 0.13mg 0.505mg Cranberry beans
Valine 0.151mg 0.489mg Cranberry beans
Histidine 0.057mg 0.26mg Cranberry beans
Trans Fat 0.003g 0g Cranberry beans
Saturated Fat 0.226g 0.119g Cranberry beans
Monounsaturated Fat 0.391g 0.04g Oatmeal
Polyunsaturated fat 0.426g 0.199g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Cranberry beans
Minerals Daily Need Coverage Score
45%
Oatmeal
38%
Cranberry beans

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.107g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.