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Oat vs Baked beans - In-Depth Nutrition Comparison

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Summary of differences between Oat and Baked beans

  • Baked beans have less Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber than Oat.
  • Oat covers your daily need of Manganese 203% more than Baked beans.
  • Oat has 9 times more Vitamin B5 than Baked beans. While Oat has 1.349mg of Vitamin B5, Baked beans have only 0.155mg.
  • Oat has less Sodium.

These are the specific foods used in this comparison Oats and Beans, baked, home prepared.

Infographic

Oat vs Baked beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
7
:
1
Baked beans
Baked beans
Contains more Iron +137.2%
Contains more Potassium +19.8%
Contains more Magnesium +311.6%
Contains more Copper +293.7%
Contains more Zinc +443.8%
Contains more Phosphorus +379.8%
Contains less Sodium -99.5%
Contains more Calcium +13%
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Baked beans
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 19% 32% 31% 53% 20% 47% 56%
Contains more Iron +137.2%
Contains more Potassium +19.8%
Contains more Magnesium +311.6%
Contains more Copper +293.7%
Contains more Zinc +443.8%
Contains more Phosphorus +379.8%
Contains less Sodium -99.5%
Contains more Calcium +13%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
6
:
1
Baked beans
Baked beans
Contains more Vitamin B1 +461%
Contains more Vitamin B2 +183.7%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +770.3%
Contains more Vitamin B6 +32.2%
Contains more Folate +16.7%
Contains more Vitamin C +∞%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Baked beans
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 0% 0% 34% 12% 8% 10% 21% 0% 0% 36%
Contains more Vitamin B1 +461%
Contains more Vitamin B2 +183.7%
Contains more Vitamin B3 +135.5%
Contains more Vitamin B5 +770.3%
Contains more Vitamin B6 +32.2%
Contains more Folate +16.7%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Baked beans Opinion
Calories 389kcal 155kcal Oat
Protein 16.89g 5.54g Oat
Fats 6.9g 5.15g Oat
Vitamin C 0mg 1.1mg Baked beans
Net carbs 55.67g 16.13g Oat
Carbs 66.27g 21.63g Oat
Cholesterol 0mg 5mg Oat
Vitamin D 0IU 0IU
Iron 4.72mg 1.99mg Oat
Calcium 54mg 61mg Baked beans
Potassium 429mg 358mg Oat
Magnesium 177mg 43mg Oat
Sugar g g
Fiber 10.6g 5.5g Oat
Copper 0.626mg 0.159mg Oat
Zinc 3.97mg 0.73mg Oat
Starch g g
Phosphorus 523mg 109mg Oat
Sodium 2mg 422mg Oat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0µg 0µg
Vitamin B1 0.763mg 0.136mg Oat
Vitamin B2 0.139mg 0.049mg Oat
Vitamin B3 0.961mg 0.408mg Oat
Vitamin B5 1.349mg 0.155mg Oat
Vitamin B6 0.119mg 0.09mg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 56µg 48µg Oat
Trans Fat g 0g Oat
Saturated Fat 1.217g 1.948g Oat
Monounsaturated Fat 2.178g 2.133g Oat
Polyunsaturated fat 2.535g 0.74g Oat
Tryptophan 0.234mg 0.067mg Oat
Threonine 0.575mg 0.228mg Oat
Isoleucine 0.694mg 0.242mg Oat
Leucine 1.284mg 0.428mg Oat
Lysine 0.701mg 0.379mg Oat
Methionine 0.312mg 0.086mg Oat
Phenylalanine 0.895mg 0.287mg Oat
Valine 0.937mg 0.282mg Oat
Histidine 0.405mg 0.153mg Oat
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
10
Baked beans
Mineral Summary Score
112
Oat
41
Baked beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
33%
Baked beans
Carbohydrates
66%
Oat
22%
Baked beans
Fats
32%
Oat
24%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 420mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.731g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 19)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.