Oats vs. Cranberry beans — In-Depth Nutrition Comparison
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How are oats and cranberry beans different?
- Oats are richer in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber, while cranberry beans is higher in folate.
- Oats cover your daily need for manganese, 198% more than cranberry beans.
- Oats contain 6 times more vitamin B5 than cranberry beans. Oats contain 1.349mg of vitamin B5, while cranberry beans contains 0.24mg.
- Oats have a higher glycemic index (59) than cranberry beans (35).
Oats and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +254% |
| Contains more IronIron | +125.8% |
| Contains more CopperCopper | +171% |
| Contains more ZincZinc | +248.2% |
| Contains more PhosphorusPhosphorus | +287.4% |
| Contains more ManganeseManganese | +1228.6% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +263.3% |
| Contains more Vitamin B2Vitamin B2 | +101.4% |
| Contains more Vitamin B3Vitamin B3 | +86.6% |
| Contains more Vitamin B5Vitamin B5 | +462.1% |
| Contains more Vitamin B6Vitamin B6 | +46.9% |
| Contains more FolateFolate | +269.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more ProteinProtein | +80.8% |
| Contains more FatsFats | +1400% |
| Contains more CarbsCarbs | +170.9% |
| Contains more OtherOther | +57.8% |
| Contains more WaterWater | +686.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains more Mono. FatMonounsaturated fat | +5345% |
| Contains more Poly. FatPolyunsaturated fat | +1173.9% |
| Contains less Sat. FatSaturated fat | -90.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 0.37mg | 198% |
| Phosphorus | 523mg | 135mg | 55% |
| Vitamin B1 | 0.763mg | 0.21mg | 46% |
| Copper | 0.626mg | 0.231mg | 44% |
| Folate | 56µg | 207µg | 38% |
| Iron | 4.72mg | 2.09mg | 33% |
| Magnesium | 177mg | 50mg | 30% |
| Zinc | 3.97mg | 1.14mg | 26% |
| Vitamin B5 | 1.349mg | 0.24mg | 22% |
| Polyunsaturated fat | 2.535g | 0.199g | 16% |
| Protein | 16.89g | 9.34g | 15% |
| Carbs | 66.27g | 24.46g | 14% |
| Calories | 389kcal | 136kcal | 13% |
| Fats | 6.9g | 0.46g | 10% |
| Fiber | 10.6g | 8.6g | 8% |
| Monounsaturated fat | 2.178g | 0.04g | 5% |
| Saturated fat | 1.217g | 0.119g | 5% |
| Vitamin B2 | 0.139mg | 0.069mg | 5% |
| Vitamin B3 | 0.961mg | 0.515mg | 3% |
| Vitamin B6 | 0.119mg | 0.081mg | 3% |
| Selenium | 1.3µg | 2% | |
| Potassium | 429mg | 387mg | 1% |
| Net carbs | 55.67g | 15.86g | N/A |
| Calcium | 54mg | 50mg | 0% |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.234mg | 0.111mg | 0% |
| Threonine | 0.575mg | 0.393mg | 0% |
| Isoleucine | 0.694mg | 0.412mg | 0% |
| Leucine | 1.284mg | 0.746mg | 0% |
| Lysine | 0.701mg | 0.641mg | 0% |
| Methionine | 0.312mg | 0.14mg | 0% |
| Phenylalanine | 0.895mg | 0.505mg | 0% |
| Valine | 0.937mg | 0.489mg | 0% |
| Histidine | 0.405mg | 0.26mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
154%
38%
Comparison summary
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is cheaper?
Oats is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oats is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 1.098g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)