Oatmeal vs. Green bean raw — In-Depth Nutrition Comparison
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A recap on differences between oatmeal and green bean raw
- Oatmeal has more iron, manganese, vitamin B1, vitamin B3, vitamin B6, vitamin B2, selenium, and phosphorus; however, green bean raw is higher in vitamin K and vitamin C.
- Oatmeal covers your daily iron needs 62% more than green bean raw.
- Green bean raw contains 8 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while green bean raw contains 0.6µg.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, snap, green, raw.
Infographic
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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 CalciumCalcium | +116.2% |
| Contains more IronIron | +478.6% |
| Contains more ZincZinc | +158.3% |
| Contains more PhosphorusPhosphorus | +102.6% |
| Contains more ManganeseManganese | +158.3% |
| Contains more SeleniumSelenium | +733.3% |
| Contains more PotassiumPotassium | +245.9% |
| Contains less SodiumSodium | -87.8% |
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 AVitamin A | +271.4% |
| Contains more Vitamin B1Vitamin B1 | +217.1% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B3Vitamin B3 | +312.1% |
| Contains more Vitamin B5Vitamin B5 | +40.9% |
| Contains more Vitamin B6Vitamin B6 | +105.7% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +485.7% |
| Contains more Vitamin KVitamin K | +10650% |
| Contains more CholineCholine | +225.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 1.03mg | 62% |
| Vitamin K | 0.4µg | 43µg | 36% |
| Vitamin B1 | 0.26mg | 0.082mg | 15% |
| Manganese | 0.558mg | 0.216mg | 15% |
| Vitamin B3 | 3.025mg | 0.734mg | 14% |
| Vitamin C | 0mg | 12.2mg | 14% |
| Vitamin A | 130µg | 35µg | 11% |
| Vitamin B6 | 0.29mg | 0.141mg | 11% |
| Vitamin B2 | 0.215mg | 0.104mg | 9% |
| Selenium | 5µg | 0.6µg | 8% |
| Phosphorus | 77mg | 38mg | 6% |
| Calcium | 80mg | 37mg | 4% |
| Potassium | 61mg | 211mg | 4% |
| Fiber | 1.7g | 2.7g | 4% |
| Starch | 10.37g | 0.88g | 4% |
| Folate | 44µg | 33µg | 3% |
| Zinc | 0.62mg | 0.24mg | 3% |
| Choline | 4.7mg | 15.3mg | 2% |
| Polyunsaturated fat | 0.426g | 0.113g | 2% |
| Vitamin B5 | 0.317mg | 0.225mg | 2% |
| Calories | 68kcal | 31kcal | 2% |
| Fructose | 0g | 1.39g | 2% |
| Carbs | 11.67g | 6.97g | 2% |
| Vitamin E | 0.07mg | 0.41mg | 2% |
| Fats | 1.36g | 0.22g | 2% |
| Sodium | 49mg | 6mg | 2% |
| Protein | 2.37g | 1.83g | 1% |
| Monounsaturated fat | 0.391g | 0.01g | 1% |
| Saturated fat | 0.226g | 0.05g | 1% |
| Net carbs | 9.97g | 4.27g | N/A |
| Magnesium | 26mg | 25mg | 0% |
| Sugar | 0.46g | 3.26g | N/A |
| Copper | 0.066mg | 0.069mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.019mg | 0% |
| Threonine | 0.083mg | 0.079mg | 0% |
| Isoleucine | 0.105mg | 0.066mg | 0% |
| Leucine | 0.2mg | 0.112mg | 0% |
| Lysine | 0.135mg | 0.088mg | 0% |
| Methionine | 0.04mg | 0.022mg | 0% |
| Phenylalanine | 0.13mg | 0.067mg | 0% |
| Valine | 0.151mg | 0.09mg | 0% |
| Histidine | 0.057mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +518.2% |
| Contains more CarbsCarbs | +67.4% |
| Contains more OtherOther | +15.8% |
~equal in
Water
~90.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +3810% |
| Contains more Poly. FatPolyunsaturated fat | +277% |
| Contains less Sat. FatSaturated fat | -77.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1078.4% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +24.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g