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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
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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" 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 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
101%
Oat
33%
Baked beans
Carbohydrates
66%
Oat
22%
Baked beans
Fats
32%
Oat
24%
Baked beans

Comparison summary table

Pay attention at 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 Sugars Equal

Which food is preferable in case of diets?

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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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 Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Baked beans Opinion
Calories 389 155 Oat
Protein 16.89 5.54 Oat
Fats 6.9 5.15 Oat
Vitamin C 0 1.1 Baked beans
Carbs 66.27 21.63 Oat
Cholesterol 0 5 Oat
Vitamin D 0 0
Iron 4.72 1.99 Oat
Calcium 54 61 Baked beans
Potassium 429 358 Oat
Magnesium 177 43 Oat
Sugars
Fiber 10.6 5.5 Oat
Copper 0.626 0.159 Oat
Zinc 3.97 0.73 Oat
Starch
Phosphorus 523 109 Oat
Sodium 2 422 Oat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.136 Oat
Vitamin B2 0.139 0.049 Oat
Vitamin B3 0.961 0.408 Oat
Vitamin B5 1.349 0.155 Oat
Vitamin B6 0.119 0.09 Oat
Vitamin B12 0 0
Vitamin K
Folate 56 48 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 1.948 Oat
Monounsaturated Fat 2.178 2.133 Oat
Polyunsaturated fat 2.535 0.74 Oat
Tryptophan 0.234 0.067 Oat
Threonine 0.575 0.228 Oat
Isoleucine 0.694 0.242 Oat
Leucine 1.284 0.428 Oat
Lysine 0.701 0.379 Oat
Methionine 0.312 0.086 Oat
Phenylalanine 0.895 0.287 Oat
Valine 0.937 0.282 Oat
Histidine 0.405 0.153 Oat
Fructose

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 of 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.