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.

Oats

Cranberry beans

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%

~equal in Calcium ~50mg

~equal in Potassium ~387mg

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

Cranberry beans

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%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~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			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%