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  6. Oatmeal vs. Yardlong beans

Oatmeal vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and yardlong beans

  • Oatmeal has more iron, vitamin B6, manganese, vitamin B3, vitamin B1, vitamin B2, selenium, and vitamin B5, while yardlong beans has more vitamin C and potassium.
  • Oatmeal covers your daily need for iron, 62% more than yardlong beans.
  • Oatmeal contains 12 times more vitamin B6 than yardlong beans. While oatmeal contains 0.29mg of vitamin B6, yardlong beans contains only 0.024mg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Oatmeal vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CalciumCalcium +81.8%
Contains more IronIron +508.2%
Contains more CopperCopper +40.4%
Contains more ZincZinc +72.2%
Contains more PhosphorusPhosphorus +35.1%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +375.4%
Contains less SodiumSodium -91.8%

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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin AVitamin A +465.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +380.2%
Contains more Vitamin B5Vitamin B5 +521.6%
Contains more Vitamin B6Vitamin B6 +1108.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

All nutrients comparison - raw data values

Nutrient Oatmeal Yardlong beans DV% diff.
Iron 5.96mg 0.98mg 62%
Vitamin B6 0.29mg 0.024mg 20%
Vitamin C 0mg 16.2mg 18%
Manganese 0.558mg 0.201mg 16%
Vitamin B1 0.26mg 0.085mg 15%
Vitamin B3 3.025mg 0.63mg 15%
Vitamin A 130µg 23µg 12%
Vitamin B2 0.215mg 0.099mg 9%
Potassium 61mg 290mg 7%
Fiber 1.7g 7%
Selenium 5µg 1.5µg 6%
Vitamin B5 0.317mg 0.051mg 5%
Magnesium 26mg 42mg 4%
Starch 10.37g 4%
Calcium 80mg 44mg 4%
Polyunsaturated fat 0.426g 0.042g 3%
Phosphorus 77mg 57mg 3%
Sodium 49mg 4mg 2%
Zinc 0.62mg 0.36mg 2%
Fats 1.36g 0.1g 2%
Copper 0.066mg 0.047mg 2%
Choline 4.7mg 1%
Saturated fat 0.226g 0.026g 1%
Monounsaturated fat 0.391g 0.009g 1%
Calories 68kcal 47kcal 1%
Carbs 11.67g 9.18g 1%
Protein 2.37g 2.53g 0%
Net carbs 9.97g 9.18g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Folate 44µg 45µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.029mg 0%
Threonine 0.083mg 0.094mg 0%
Isoleucine 0.105mg 0.135mg 0%
Leucine 0.2mg 0.18mg 0%
Lysine 0.135mg 0.166mg 0%
Methionine 0.04mg 0.036mg 0%
Phenylalanine 0.13mg 0.139mg 0%
Valine 0.151mg 0.146mg 0%
Histidine 0.057mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +1260%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +26.3%
~equal in Protein ~2.53g
~equal in Water ~87.47g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +4244.4%
Contains more Poly. FatPolyunsaturated fat +914.3%
Contains less Sat. FatSaturated fat -88.5%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.