Oatmeal vs. Mothbeans — In-Depth Nutrition Comparison

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Important differences between oatmeal and mothbeans

Oatmeal has more iron, vitamin B6, vitamin B2, vitamin B3, vitamin A, and vitamin B1; however, mothbeans has more folate, magnesium, protein, and copper.
Oatmeal's daily need coverage for iron is 35% more.
Oatmeal has 130 times more vitamin A than mothbeans. Oatmeal has 130µg of vitamin A, while mothbeans has 1µg.
Oatmeal has a higher glycemic index than mothbeans.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Mothbeans, mature seeds, cooked, boiled, without salt.

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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.

Oatmeal

Mothbeans

Contains more CalciumCalcium	+2566.7%
Contains more IronIron	+89.8%
Contains more SeleniumSelenium	+78.6%

Contains more MagnesiumMagnesium	+300%
Contains more PotassiumPotassium	+398.4%
Contains more CopperCopper	+148.5%
Contains more PhosphorusPhosphorus	+94.8%
Contains less SodiumSodium	-79.6%

~equal in Zinc ~0.59mg

~equal in Manganese ~0.527mg

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.

Oatmeal

Mothbeans

Contains more Vitamin AVitamin A	+12900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+109.7%
Contains more Vitamin B2Vitamin B2	+834.8%
Contains more Vitamin B3Vitamin B3	+352.8%
Contains more Vitamin B6Vitamin B6	+211.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+23.3%
Contains more FolateFolate	+225%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	3.14mg	35%
Folate	44µg	143µg	25%
Magnesium	26mg	104mg	19%
Vitamin B2	0.215mg	0.023mg	15%
Vitamin B3	3.025mg	0.668mg	15%
Vitamin B6	0.29mg	0.093mg	15%
Vitamin A	130µg	1µg	14%
Protein	2.37g	7.81g	11%
Copper	0.066mg	0.164mg	11%
Vitamin B1	0.26mg	0.124mg	11%
Phosphorus	77mg	150mg	10%
Calcium	80mg	3mg	8%
Potassium	61mg	304mg	7%
Fiber	1.7g		7%
Starch	10.37g		4%
Selenium	5µg	2.8µg	4%
Carbs	11.67g	20.96g	3%
Calories	68kcal	117kcal	2%
Sodium	49mg	10mg	2%
Fats	1.36g	0.55g	1%
Vitamin C	0mg	1mg	1%
Manganese	0.558mg	0.527mg	1%
Vitamin B5	0.317mg	0.391mg	1%
Choline	4.7mg		1%
Monounsaturated fat	0.391g	0.044g	1%
Polyunsaturated fat	0.426g	0.256g	1%
Protein per 100 calories	3.5g	6.7g	N/A
Calories per 10 g protein	287kcal	150kcal	N/A
Weight per 100 calories	147g	85g	N/A
Net carbs	9.97g	20.96g	N/A
Sugar	0.46g		N/A
Zinc	0.62mg	0.59mg	0%
Vitamin E	0.07mg		0%
Vitamin K	0.4µg		0%
Trans fat	0.003g	0g	N/A
Saturated fat	0.226g	0.124g	0%
Tryptophan	0.04mg	0.05mg	0%
Threonine	0.083mg		0%
Isoleucine	0.105mg	0.388mg	0%
Leucine	0.2mg	0.525mg	0%
Lysine	0.135mg	0.425mg	0%
Methionine	0.04mg	0.075mg	0%
Phenylalanine	0.13mg	0.35mg	0%
Valine	0.151mg	0.25mg	0%
Histidine	0.057mg	0.263mg	0%