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  6. Oat vs. Baked beans

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
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.
Oat
Oat
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 ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
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
Oat
Oat
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Magnesium 177mg 43mg Oat
Calcium 54mg 61mg Baked beans
Potassium 429mg 358mg Oat
Iron 4.72mg 1.99mg Oat
Fiber 10.6g 5.5g Oat
Copper 0.626mg 0.159mg Oat
Zinc 3.97mg 0.73mg Oat
Phosphorus 523mg 109mg Oat
Sodium 2mg 422mg Oat
Manganese 4.916mg 0.255mg Oat
Selenium 5.7µg Baked beans
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
Folate 56µg 48µg 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

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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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
30%
Oat
9%
Baked beans
Minerals Daily Need Coverage Score
154%
Oat
39%
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

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. 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.