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  6. Oats vs. Baked beans

Oats vs. Baked beans — In-Depth Nutrition Comparison

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Summary of differences between oats and baked beans

  • Baked beans have less manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber than oats.
  • Oats cover your daily need for manganese, 203% more than baked beans.
  • Oats have 9 times more vitamin B5 than baked beans. While oats have 1.349mg of vitamin B5, baked beans have only 0.155mg.
  • Oats have less sodium.
  • The glycemic index of oats is higher.

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

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +311.6%
Contains more PotassiumPotassium +19.8%
Contains more IronIron +137.2%
Contains more CopperCopper +293.7%
Contains more ZincZinc +443.8%
Contains more PhosphorusPhosphorus +379.8%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1827.8%
Contains more CalciumCalcium +13%

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.
Oats
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin B1Vitamin B1 +461%
Contains more Vitamin B2Vitamin B2 +183.7%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +770.3%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Baked beans DV% diff.
Manganese 4.916mg 0.255mg 203%
Phosphorus 523mg 109mg 59%
Vitamin B1 0.763mg 0.136mg 52%
Copper 0.626mg 0.159mg 52%
Iron 4.72mg 1.99mg 34%
Magnesium 177mg 43mg 32%
Zinc 3.97mg 0.73mg 29%
Vitamin B5 1.349mg 0.155mg 24%
Protein 16.89g 5.54g 23%
Fiber 10.6g 5.5g 20%
Sodium 2mg 422mg 18%
Carbs 66.27g 21.63g 15%
Polyunsaturated fat 2.535g 0.74g 12%
Calories 389kcal 155kcal 12%
Selenium 5.7µg 10%
Vitamin B2 0.139mg 0.049mg 7%
Fats 6.9g 5.15g 3%
Vitamin B3 0.961mg 0.408mg 3%
Saturated fat 1.217g 1.948g 3%
Potassium 429mg 358mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.119mg 0.09mg 2%
Folate 56µg 48µg 2%
Vitamin C 0mg 1.1mg 1%
Calcium 54mg 61mg 1%
Net carbs 55.67g 16.13g N/A
Monounsaturated fat 2.178g 2.133g 0%
Tryptophan 0.234mg 0.067mg 0%
Threonine 0.575mg 0.228mg 0%
Isoleucine 0.694mg 0.242mg 0%
Leucine 1.284mg 0.428mg 0%
Lysine 0.701mg 0.379mg 0%
Methionine 0.312mg 0.086mg 0%
Phenylalanine 0.895mg 0.287mg 0%
Valine 0.937mg 0.282mg 0%
Histidine 0.405mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +204.9%
Contains more FatsFats +34%
Contains more CarbsCarbs +206.4%
Contains more WaterWater +692.8%
Contains more OtherOther +45.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +242.6%
~equal in Monounsaturated fat ~2.133g

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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. Oats - 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.