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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
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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" 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.