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  6. Oatmeal vs. Navy bean raw

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

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How are oatmeal and navy bean raw different?

  • Oatmeal is higher in iron, vitamin B3, vitamin A, and selenium; however, navy bean raw is richer in copper, folate, vitamin C, magnesium, vitamin B1, and vitamin B5.
  • Daily need coverage for iron for oatmeal is 50% higher.
  • Oatmeal contains 108 times more vitamin A than navy bean raw. While oatmeal contains 433IU of vitamin A, navy bean raw contains only 4IU.
  • Navy bean raw has a lower glycemic index (39) than oatmeal (79).

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 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +433.3%
Contains more IronIron +208.8%
Contains more ManganeseManganese +36.8%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +288.5%
Contains more PotassiumPotassium +403.3%
Contains more CopperCopper +439.4%
Contains more ZincZinc +43.5%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -73.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Navy bean raw DV% diff.
Iron 5.96mg 1.93mg 50%
Copper 0.066mg 0.356mg 32%
Folate 44µg 132µg 22%
Vitamin C 0mg 18.8mg 21%
Magnesium 26mg 101mg 18%
Vitamin A 130µg 0µg 14%
Vitamin B1 0.26mg 0.39mg 11%
Vitamin B3 3.025mg 1.22mg 11%
Vitamin B5 0.317mg 0.825mg 10%
Vitamin B6 0.29mg 0.191mg 8%
Protein 2.37g 6.15g 8%
Selenium 5µg 0.6µg 8%
Potassium 61mg 307mg 7%
Manganese 0.558mg 0.408mg 7%
Calcium 80mg 15mg 7%
Fiber 1.7g 7%
Starch 10.37g 4%
Phosphorus 77mg 100mg 3%
Sodium 49mg 13mg 2%
Zinc 0.62mg 0.89mg 2%
Monounsaturated fat 0.391g 0.052g 1%
Fats 1.36g 0.7g 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.085g 1%
Calories 68kcal 67kcal 0%
Net carbs 9.97g 13.05g N/A
Carbs 11.67g 13.05g 0%
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin B2 0.215mg 0.215mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Polyunsaturated fat 0.426g 0.407g 0%
Tryptophan 0.04mg 0.064mg 0%
Threonine 0.083mg 0.258mg 0%
Isoleucine 0.105mg 0.273mg 0%
Leucine 0.2mg 0.442mg 0%
Lysine 0.135mg 0.35mg 0%
Methionine 0.04mg 0.064mg 0%
Phenylalanine 0.13mg 0.31mg 0%
Valine 0.151mg 0.316mg 0%
Histidine 0.057mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +94.3%
Contains more ProteinProtein +159.5%
Contains more CarbsCarbs +11.8%
Contains more OtherOther +66.7%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +651.9%
Contains less Sat. FatSaturated fat -62.4%
~equal in Polyunsaturated fat ~0.407g

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. Navy bean raw - 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.