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  6. Oatmeal vs. Great northern beans

Oatmeal vs. Great northern beans — In-Depth Nutrition Comparison

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How are oatmeal and great northern beans different?

  • Oatmeal is richer in iron, vitamin B3, vitamin B6, vitamin B2, and vitamin A, while great northern beans is higher in fiber, copper, folate, phosphorus, and potassium.
  • Oatmeal covers your daily need for iron, 48% more than great northern beans.
  • Oatmeal contains 433 times more vitamin A than great northern beans. Oatmeal contains 433IU of vitamin A, while great northern beans contains 1IU.

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

Infographic

Oatmeal vs Great northern beans 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.
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more CalciumCalcium +17.6%
Contains more IronIron +179.8%
Contains more SeleniumSelenium +22%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +541%
Contains more CopperCopper +274.2%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -95.9%
~equal in Manganese ~0.518mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.6%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin B3Vitamin B3 +344.2%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +147.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +131.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Great northern beans DV% diff.
Iron 5.96mg 2.13mg 48%
Fiber 1.7g 7g 21%
Copper 0.066mg 0.247mg 20%
Folate 44µg 102µg 15%
Vitamin B3 3.025mg 0.681mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B6 0.29mg 0.117mg 13%
Phosphorus 77mg 165mg 13%
Vitamin B2 0.215mg 0.059mg 12%
Protein 2.37g 8.33g 12%
Potassium 61mg 391mg 10%
Vitamin B1 0.26mg 0.158mg 9%
Magnesium 26mg 50mg 6%
Starch 10.37g 4%
Calories 68kcal 118kcal 3%
Carbs 11.67g 21.09g 3%
Zinc 0.62mg 0.88mg 2%
Manganese 0.558mg 0.518mg 2%
Selenium 5µg 4.1µg 2%
Sodium 49mg 2mg 2%
Polyunsaturated fat 0.426g 0.187g 2%
Monounsaturated fat 0.391g 0.021g 1%
Calcium 80mg 68mg 1%
Vitamin B5 0.317mg 0.266mg 1%
Vitamin C 0mg 1.3mg 1%
Fats 1.36g 0.45g 1%
Choline 4.7mg 1%
Net carbs 9.97g 14.09g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Saturated fat 0.226g 0.14g 0%
Tryptophan 0.04mg 0.099mg 0%
Threonine 0.083mg 0.351mg 0%
Isoleucine 0.105mg 0.368mg 0%
Leucine 0.2mg 0.665mg 0%
Lysine 0.135mg 0.572mg 0%
Methionine 0.04mg 0.125mg 0%
Phenylalanine 0.13mg 0.451mg 0%
Valine 0.151mg 0.436mg 0%
Histidine 0.057mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +202.2%
Contains more WaterWater +21.8%
Contains more ProteinProtein +251.5%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +98.2%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1761.9%
Contains more Poly. FatPolyunsaturated fat +127.8%
Contains less Sat. FatSaturated fat -38.1%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.