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  6. Oat vs. Cranberry beans

Oat vs. Cranberry beans — In-Depth Nutrition Comparison

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How are Oat and Cranberry beans different?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber, while Cranberry beans is higher in Folate.
  • Oat covers your daily need of Manganese 198% more than Cranberry beans.
  • Oat contains 6 times more Vitamin B5 than Cranberry beans. Oat contains 1.349mg of Vitamin B5, while Cranberry beans contains 0.24mg.

Oats and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Oat vs Cranberry 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
6
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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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.
Oat
Oat
5
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
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 ~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
4
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
9% 24% 65%
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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
33% 11% 56%
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.
Oat Cranberry beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Cranberry beans Opinion
Calories 389kcal 136kcal Oat
Protein 16.89g 9.34g Oat
Fats 6.9g 0.46g Oat
Net carbs 55.67g 15.86g Oat
Carbs 66.27g 24.46g Oat
Magnesium 177mg 50mg Oat
Calcium 54mg 50mg Oat
Potassium 429mg 387mg Oat
Iron 4.72mg 2.09mg Oat
Fiber 10.6g 8.6g Oat
Copper 0.626mg 0.231mg Oat
Zinc 3.97mg 1.14mg Oat
Phosphorus 523mg 135mg Oat
Sodium 2mg 1mg Cranberry beans
Manganese 4.916mg 0.37mg Oat
Selenium 1.3µg Cranberry beans
Vitamin B1 0.763mg 0.21mg Oat
Vitamin B2 0.139mg 0.069mg Oat
Vitamin B3 0.961mg 0.515mg Oat
Vitamin B5 1.349mg 0.24mg Oat
Vitamin B6 0.119mg 0.081mg Oat
Folate 56µg 207µg Cranberry beans
Saturated Fat 1.217g 0.119g Cranberry beans
Monounsaturated Fat 2.178g 0.04g Oat
Polyunsaturated fat 2.535g 0.199g Oat
Tryptophan 0.234mg 0.111mg Oat
Threonine 0.575mg 0.393mg Oat
Isoleucine 0.694mg 0.412mg Oat
Leucine 1.284mg 0.746mg Oat
Lysine 0.701mg 0.641mg Oat
Methionine 0.312mg 0.14mg Oat
Phenylalanine 0.895mg 0.505mg Oat
Valine 0.937mg 0.489mg Oat
Histidine 0.405mg 0.26mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Cranberry 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
20%
Cranberry beans
Minerals Daily Need Coverage Score
154%
Oat
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.8)
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 1.098g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.