Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oat vs. Cranberry bean raw — In-Depth Nutrition Comparison

Compare

What are the differences between Oat and Cranberry bean raw?

  • Oat is higher in Manganese, Phosphorus, and Vitamin B5, however, Cranberry bean raw 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 raw contains 2 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Cranberry bean raw contains 0.748mg.

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

Infographic

Oat vs Cranberry bean raw 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.
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Manganese +434.3%
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 Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Magnesium +13.5%
Contains more Phosphorus +40.6%
Contains less Sodium -66.7%
Contains more Manganese +434.3%
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" charts 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 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +461%
Contains more Carbs +10.4%
Contains more Protein +36.4%
Contains more Water +50.7%
Contains more Other +91.9%
Equal in Carbs - 60.05
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +461%
Contains more Carbs +10.4%
Contains more Protein +36.4%
Contains more Water +50.7%
Contains more Other +91.9%
Equal in Carbs - 60.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1954.7%
Contains more Polyunsaturated fat +381%
Contains less Saturated Fat -74%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +1954.7%
Contains more Polyunsaturated fat +381%
Contains less Saturated Fat -74%

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 bean raw
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 raw Opinion
Net carbs 55.67g 35.35g Oat
Protein 16.89g 23.03g Cranberry bean raw
Fats 6.9g 1.23g Oat
Carbs 66.27g 60.05g Oat
Calories 389kcal 335kcal Oat
Fiber 10.6g 24.7g Cranberry bean raw
Calcium 54mg 127mg Cranberry bean raw
Iron 4.72mg 5mg Cranberry bean raw
Magnesium 177mg 156mg Oat
Phosphorus 523mg 372mg Oat
Potassium 429mg 1332mg Cranberry bean raw
Sodium 2mg 6mg Oat
Zinc 3.97mg 3.63mg Oat
Copper 0.626mg 0.794mg Cranberry bean raw
Manganese 4.916mg 0.92mg Oat
Selenium 12.7µg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin B1 0.763mg 0.747mg Oat
Vitamin B2 0.139mg 0.213mg Cranberry bean raw
Vitamin B3 0.961mg 1.455mg Cranberry bean raw
Vitamin B5 1.349mg 0.748mg Oat
Vitamin B6 0.119mg 0.309mg Cranberry bean raw
Folate 56µg 604µg Cranberry bean raw
Tryptophan 0.234mg 0.273mg Cranberry bean raw
Threonine 0.575mg 0.969mg Cranberry bean raw
Isoleucine 0.694mg 1.017mg Cranberry bean raw
Leucine 1.284mg 1.838mg Cranberry bean raw
Lysine 0.701mg 1.58mg Cranberry bean raw
Methionine 0.312mg 0.346mg Cranberry bean raw
Phenylalanine 0.895mg 1.245mg Cranberry bean raw
Valine 0.937mg 1.205mg Cranberry bean raw
Histidine 0.405mg 0.641mg Cranberry bean raw
Saturated Fat 1.217g 0.316g Cranberry bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
154%
Oat
117%
Cranberry bean raw

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 raw
Cranberry bean raw is lower in Saturated Fat (difference - 0.901g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw 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

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 bean raw - 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.