Oats vs. Cranberry bean raw — In-Depth Nutrition Comparison
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What are the differences between oats and cranberry bean raw?
- Oats are higher in manganese, phosphorus, and vitamin B5; however, cranberry bean raw is richer in folate, fiber, potassium, copper, vitamin B6, calcium, and vitamin B2.
- Oats' daily need coverage for manganese is 174% more.
- Cranberry bean raw contains 2 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while cranberry bean raw contains 0.748mg.
- Cranberry bean raw has a lower glycemic index (35) than oats (59).
We used Oats and Beans, cranberry (roman), mature seeds, raw types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.5% |
| Contains more PhosphorusPhosphorus | +40.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +434.3% |
| Contains more CalciumCalcium | +135.2% |
| Contains more PotassiumPotassium | +210.5% |
| Contains more CopperCopper | +26.8% |
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.
| Contains more Vitamin B5Vitamin B5 | +80.3% |
| Contains more Vitamin B2Vitamin B2 | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +51.4% |
| Contains more Vitamin B6Vitamin B6 | +159.7% |
| Contains more FolateFolate | +978.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.92mg | 174% |
| Folate | 56µg | 604µg | 137% |
| Fiber | 10.6g | 24.7g | 56% |
| Potassium | 429mg | 1332mg | 27% |
| Selenium | 12.7µg | 23% | |
| Phosphorus | 523mg | 372mg | 22% |
| Copper | 0.626mg | 0.794mg | 19% |
| Vitamin B6 | 0.119mg | 0.309mg | 15% |
| Polyunsaturated fat | 2.535g | 0.527g | 13% |
| Protein | 16.89g | 23.03g | 12% |
| Vitamin B5 | 1.349mg | 0.748mg | 12% |
| Fats | 6.9g | 1.23g | 9% |
| Calcium | 54mg | 127mg | 7% |
| Vitamin B2 | 0.139mg | 0.213mg | 6% |
| Magnesium | 177mg | 156mg | 5% |
| Monounsaturated fat | 2.178g | 0.106g | 5% |
| Saturated fat | 1.217g | 0.316g | 4% |
| Iron | 4.72mg | 5mg | 4% |
| Calories | 389kcal | 335kcal | 3% |
| Vitamin B3 | 0.961mg | 1.455mg | 3% |
| Zinc | 3.97mg | 3.63mg | 3% |
| Carbs | 66.27g | 60.05g | 2% |
| Vitamin B1 | 0.763mg | 0.747mg | 1% |
| Net carbs | 55.67g | 35.35g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Tryptophan | 0.234mg | 0.273mg | 0% |
| Threonine | 0.575mg | 0.969mg | 0% |
| Isoleucine | 0.694mg | 1.017mg | 0% |
| Leucine | 1.284mg | 1.838mg | 0% |
| Lysine | 0.701mg | 1.58mg | 0% |
| Methionine | 0.312mg | 0.346mg | 0% |
| Phenylalanine | 0.895mg | 1.245mg | 0% |
| Valine | 0.937mg | 1.205mg | 0% |
| Histidine | 0.405mg | 0.641mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more FatsFats | +461% |
| Contains more ProteinProtein | +36.4% |
| Contains more WaterWater | +50.7% |
| Contains more OtherOther | +91.9% |
~equal in
Carbs
~60.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains more Mono. FatMonounsaturated fat | +1954.7% |
| Contains more Poly. FatPolyunsaturated fat | +381% |
| Contains less Sat. FatSaturated fat | -74% |