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Oat vs Cranberry bean - In-Depth Nutrition Comparison

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What are the differences between Oat and Cranberry bean?

  • Oat is higher in Manganese, Phosphorus, and Vitamin B5, however Cranberry bean is richer in Folate, Fiber, Potassium, Copper, Vitamin B6, Calcium, and Vitamin B2.
  • Oat's daily need coverage for Manganese is 174% more.
  • Cranberry bean contains 2 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Cranberry bean contains 0.748mg.

We used Oats and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Oat vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Equal in Iron - 5
Equal in Zinc - 3.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Calcium +135.2%
Contains more Potassium +210.5%
Contains more Copper +26.8%
Equal in Iron - 5
Equal in Zinc - 3.63

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
2
:
Contains more Vitamin B5 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Equal in Vitamin B1 - 0.747
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin B5 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +53.2%
Contains more Vitamin B3 +51.4%
Contains more Vitamin B6 +159.7%
Contains more Folate +978.6%
Equal in Vitamin B1 - 0.747

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Cranberry bean
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Cranberry bean Opinion
Net carbs 55.67g 35.35g Oat
Protein 16.89g 23.03g Cranberry bean
Fats 6.9g 1.23g Oat
Carbs 66.27g 60.05g Oat
Calories 389kcal 335kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g 24.7g Cranberry bean
Calcium 54mg 127mg Cranberry bean
Iron 4.72mg 5mg Cranberry bean
Magnesium 177mg 156mg Oat
Phosphorus 523mg 372mg Oat
Potassium 429mg 1332mg Cranberry bean
Sodium 2mg 6mg Oat
Zinc 3.97mg 3.63mg Oat
Copper 0.626mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.747mg Oat
Vitamin B2 0.139mg 0.213mg Cranberry bean
Vitamin B3 0.961mg 1.455mg Cranberry bean
Vitamin B5 1.349mg 0.748mg Oat
Vitamin B6 0.119mg 0.309mg Cranberry bean
Folate 56µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.273mg Cranberry bean
Threonine 0.575mg 0.969mg Cranberry bean
Isoleucine 0.694mg 1.017mg Cranberry bean
Leucine 1.284mg 1.838mg Cranberry bean
Lysine 0.701mg 1.58mg Cranberry bean
Methionine 0.312mg 0.346mg Cranberry bean
Phenylalanine 0.895mg 1.245mg Cranberry bean
Valine 0.937mg 1.205mg Cranberry bean
Histidine 0.405mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.316g Cranberry bean
Monounsaturated Fat 2.178g 0.106g Oat
Polyunsaturated fat 2.535g 0.527g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
69
Cranberry bean
Mineral Summary Score
112
Oat
122
Cranberry bean

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 food.
Protein
101%
Oat
138%
Cranberry bean
Carbohydrates
66%
Oat
60%
Cranberry bean
Fats
32%
Oat
6%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 24)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.