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  6. Oatmeal vs. French beans

Oatmeal vs. French beans — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and french beans?

  • Oatmeal is richer in iron, vitamin B3, vitamin A, vitamin B6, vitamin B2, and vitamin B1, yet french beans is richer in fiber, protein, potassium, and folate.
  • Oatmeal's daily need coverage for iron is 61% higher.
  • French beans has a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, french, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oatmeal vs French beans infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more CalciumCalcium +27%
Contains more IronIron +451.9%
Contains more ManganeseManganese +46.1%
Contains more SeleniumSelenium +316.7%
Contains more MagnesiumMagnesium +115.4%
Contains more PotassiumPotassium +506.6%
Contains more CopperCopper +74.2%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -87.8%
~equal in Zinc ~0.64mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +246.8%
Contains more Vitamin B3Vitamin B3 +454%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +176.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +70.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal French beans DV% diff.
Iron 5.96mg 1.08mg 61%
Fiber 1.7g 9.4g 31%
Vitamin B3 3.025mg 0.546mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B6 0.29mg 0.105mg 14%
Vitamin B2 0.215mg 0.062mg 12%
Vitamin B1 0.26mg 0.13mg 11%
Protein 2.37g 7.05g 9%
Potassium 61mg 370mg 9%
Manganese 0.558mg 0.382mg 8%
Folate 44µg 75µg 8%
Magnesium 26mg 56mg 7%
Selenium 5µg 1.2µg 7%
Copper 0.066mg 0.115mg 5%
Carbs 11.67g 24.02g 4%
Starch 10.37g 4%
Phosphorus 77mg 102mg 4%
Calories 68kcal 129kcal 3%
Calcium 80mg 63mg 2%
Sodium 49mg 6mg 2%
Vitamin B5 0.317mg 0.222mg 2%
Fats 1.36g 0.76g 1%
Vitamin C 0mg 1.2mg 1%
Choline 4.7mg 1%
Saturated fat 0.226g 0.083g 1%
Monounsaturated fat 0.391g 0.052g 1%
Protein per 100 calories 3.5g 5.5g N/A
Calories per 10 g protein 287kcal 183kcal N/A
Weight per 100 calories 147g 78g N/A
Net carbs 9.97g 14.62g N/A
Sugar 0.46g N/A
Zinc 0.62mg 0.64mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Polyunsaturated fat 0.426g 0.453g 0%
Tryptophan 0.04mg 0.083mg 0%
Threonine 0.083mg 0.297mg 0%
Isoleucine 0.105mg 0.311mg 0%
Leucine 0.2mg 0.563mg 0%
Lysine 0.135mg 0.484mg 0%
Methionine 0.04mg 0.106mg 0%
Phenylalanine 0.13mg 0.381mg 0%
Valine 0.151mg 0.369mg 0%
Histidine 0.057mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more FatsFats +78.9%
Contains more WaterWater +26.2%
Contains more ProteinProtein +197.5%
Contains more CarbsCarbs +105.8%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +651.9%
Contains less Sat. FatSaturated fat -63.3%
~equal in Polyunsaturated fat ~0.453g

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.