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  6. Oatmeal vs. Cranberry bean raw

Oatmeal vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Important differences between oatmeal and cranberry bean raw

  • Oatmeal has less folate, fiber, copper, phosphorus, vitamin B1, potassium, magnesium, zinc, manganese, and selenium.
  • Cranberry bean raw's daily need coverage for folate is 140% more.
  • Oatmeal has a higher glycemic index than cranberry bean raw.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, cranberry (roman), mature seeds, raw.

Infographic

Oatmeal vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more IronIron +19.2%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +58.8%
Contains more PotassiumPotassium +2083.6%
Contains more CopperCopper +1103%
Contains more ZincZinc +485.5%
Contains more PhosphorusPhosphorus +383.1%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +64.9%
Contains more SeleniumSelenium +154%

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% 43% 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +107.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B5Vitamin B5 +136%
Contains more FolateFolate +1272.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Cranberry bean raw DV% diff.
Folate 44µg 604µg 140%
Fiber 1.7g 24.7g 92%
Copper 0.066mg 0.794mg 81%
Phosphorus 77mg 372mg 42%
Vitamin B1 0.26mg 0.747mg 41%
Protein 2.37g 23.03g 41%
Potassium 61mg 1332mg 37%
Magnesium 26mg 156mg 31%
Zinc 0.62mg 3.63mg 27%
Carbs 11.67g 60.05g 16%
Manganese 0.558mg 0.92mg 16%
Selenium 5µg 12.7µg 14%
Vitamin A 130µg 0µg 14%
Calories 68kcal 335kcal 13%
Iron 5.96mg 5mg 12%
Vitamin B3 3.025mg 1.455mg 10%
Vitamin B5 0.317mg 0.748mg 9%
Calcium 80mg 127mg 5%
Starch 10.37g 4%
Sodium 49mg 6mg 2%
Monounsaturated fat 0.391g 0.106g 1%
Vitamin B6 0.29mg 0.309mg 1%
Choline 4.7mg 1%
Polyunsaturated fat 0.426g 0.527g 1%
Fats 1.36g 1.23g 0%
Net carbs 9.97g 35.35g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.215mg 0.213mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.316g 0%
Tryptophan 0.04mg 0.273mg 0%
Threonine 0.083mg 0.969mg 0%
Isoleucine 0.105mg 1.017mg 0%
Leucine 0.2mg 1.838mg 0%
Lysine 0.135mg 1.58mg 0%
Methionine 0.04mg 0.346mg 0%
Phenylalanine 0.13mg 1.245mg 0%
Valine 0.151mg 1.205mg 0%
Histidine 0.057mg 0.641mg 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +578.2%
Contains more ProteinProtein +871.7%
Contains more CarbsCarbs +414.6%
Contains more OtherOther +478.9%
~equal in Fats ~1.23g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -28.5%
Contains more Mono. FatMonounsaturated fat +268.9%
Contains more Poly. FatPolyunsaturated fat +23.7%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.