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Oatmeal vs Navy bean - In-Depth Nutrition Comparison

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How are Oatmeal and Navy bean different?

  • Oatmeal is higher in Iron, Vitamin B3, and Selenium, however Navy bean is richer in Copper, Folate, Vitamin C, Magnesium, Vitamin A RAE, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Iron from Oatmeal is 50% higher.
  • Oatmeal contains 8 times more Selenium than Navy bean. While Oatmeal contains 5µg of Selenium, Navy bean contains only 0.6µg.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Oatmeal vs Navy bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +433.3%
Contains more Iron +208.8%
Contains more Magnesium +288.5%
Contains more Phosphorus +29.9%
Contains more Potassium +403.3%
Contains less Sodium -73.5%
Contains more Zinc +43.5%
Contains more Copper +439.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Contains more Calcium +433.3%
Contains more Iron +208.8%
Contains more Magnesium +288.5%
Contains more Phosphorus +29.9%
Contains more Potassium +403.3%
Contains less Sodium -73.5%
Contains more Zinc +43.5%
Contains more Copper +439.4%

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 +10725%
Contains more Vitamin B3 +148%
Contains more Vitamin B6 +51.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +160.3%
Contains more Folate +200%
Equal in Vitamin B2 - 0.215
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 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +10725%
Contains more Vitamin B3 +148%
Contains more Vitamin B6 +51.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +160.3%
Contains more Folate +200%
Equal in Vitamin B2 - 0.215

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 Navy bean
Lower in price 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Navy bean Opinion
Net carbs 9.97g 13.05g Navy bean
Protein 2.37g 6.15g Navy bean
Fats 1.36g 0.7g Oatmeal
Carbs 11.67g 13.05g Navy bean
Calories 68kcal 67kcal Oatmeal
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Navy bean
Fiber 1.7g g Oatmeal
Calcium 80mg 15mg Oatmeal
Iron 5.96mg 1.93mg Oatmeal
Magnesium 26mg 101mg Navy bean
Phosphorus 77mg 100mg Navy bean
Potassium 61mg 307mg Navy bean
Sodium 49mg 13mg Navy bean
Zinc 0.62mg 0.89mg Navy bean
Copper 0.066mg 0.356mg Navy bean
Vitamin A 433IU 4IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.26mg 0.39mg Navy bean
Vitamin B2 0.215mg 0.215mg
Vitamin B3 3.025mg 1.22mg Oatmeal
Vitamin B5 0.317mg 0.825mg Navy bean
Vitamin B6 0.29mg 0.191mg Oatmeal
Folate 44µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.064mg Navy bean
Threonine 0.083mg 0.258mg Navy bean
Isoleucine 0.105mg 0.273mg Navy bean
Leucine 0.2mg 0.442mg Navy bean
Lysine 0.135mg 0.35mg Navy bean
Methionine 0.04mg 0.064mg Navy bean
Phenylalanine 0.13mg 0.31mg Navy bean
Valine 0.151mg 0.316mg Navy bean
Histidine 0.057mg 0.172mg Navy bean
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Navy bean
Saturated Fat 0.226g 0.085g Navy bean
Monounsaturated Fat 0.391g 0.052g Oatmeal
Polyunsaturated fat 0.426g 0.407g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Navy bean
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
35
Navy bean
Mineral Summary Score
44
Oatmeal
45
Navy bean

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
37%
Navy bean
Carbohydrates
12%
Oatmeal
13%
Navy bean
Fats
6%
Oatmeal
3%
Navy bean

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.141g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 40)
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.
Which food is richer in vitamins?
?
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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.