Oatmeal vs. Soup beans — In-Depth Nutrition Comparison
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Significant differences between oatmeal and soup beans
- Oatmeal has more iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, and manganese; however, soup beans are richer in vitamin A, fiber, and copper.
- Oatmeal covers your daily iron needs 58% more than soup beans.
- Soup beans have 6 times less vitamin B6 than oatmeal. Oatmeal has 0.29mg of vitamin B6, while soup beans have 0.05mg.
- Oatmeal contains less sodium.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of soup beans is 64.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soup, bean with ham, canned, chunky, ready-to-serve.
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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 MagnesiumMagnesium | +36.8% |
| Contains more CalciumCalcium | +150% |
| Contains more IronIron | +348.1% |
| Contains more ZincZinc | +40.9% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains less SodiumSodium | -87.8% |
| Contains more ManganeseManganese | +92.4% |
| Contains more PotassiumPotassium | +186.9% |
| Contains more CopperCopper | +142.4% |
| Contains more SeleniumSelenium | +38% |
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 | +60.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +258.3% |
| Contains more Vitamin B3Vitamin B3 | +332.1% |
| Contains more Vitamin B5Vitamin B5 | +692.5% |
| Contains more Vitamin B6Vitamin B6 | +480% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +266.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +119% |
| Contains more FatsFats | +157.4% |
| Contains more OtherOther | +166.7% |
~equal in
Carbs
~11.16g
~equal in
Water
~78.63g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Mono. FatMonounsaturated fat | +304.1% |
~equal in
Polyunsaturated fat
~0.39g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 1.33mg | 58% |
| Vitamin B6 | 0.29mg | 0.05mg | 18% |
| Vitamin B1 | 0.26mg | 0.06mg | 17% |
| Vitamin B3 | 3.025mg | 0.7mg | 15% |
| Sodium | 49mg | 400mg | 15% |
| Vitamin B2 | 0.215mg | 0.06mg | 12% |
| Manganese | 0.558mg | 0.29mg | 12% |
| Fiber | 1.7g | 4.6g | 12% |
| Copper | 0.066mg | 0.16mg | 10% |
| Folate | 44µg | 12µg | 8% |
| Vitamin B5 | 0.317mg | 0.04mg | 6% |
| Protein | 2.37g | 5.19g | 6% |
| Calcium | 80mg | 32mg | 5% |
| Vitamin A | 130µg | 81µg | 5% |
| Saturated fat | 0.226g | 1.37g | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 59mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Monounsaturated fat | 0.391g | 1.58g | 3% |
| Selenium | 5µg | 6.9µg | 3% |
| Fats | 1.36g | 3.5g | 3% |
| Potassium | 61mg | 175mg | 3% |
| Zinc | 0.62mg | 0.44mg | 2% |
| Magnesium | 26mg | 19mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Choline | 4.7mg | 1% | |
| Calories | 68kcal | 95kcal | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Carbs | 11.67g | 11.16g | 0% |
| Net carbs | 9.97g | 6.56g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Polyunsaturated fat | 0.426g | 0.39g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
8%
Minerals Daily Need Coverage Score
45%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Soup beans is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.144g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.