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Oat vs Navy bean - In-Depth Nutrition Comparison

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The main differences between Oat and Navy bean

  • Oat is richer in Manganese, Phosphorus, Iron, Vitamin B1, Copper, Zinc, Magnesium, and Vitamin B5, yet Navy bean is richer in Vitamin C, and Folate.
  • Daily need coverage for Manganese from Oat is 196% higher.
  • Oat contains 5 times more Phosphorus than Navy bean. Oat contains 523mg of Phosphorus, while Navy bean contains 100mg.

Food types used in this article are Oats and Beans, navy, mature seeds, sprouted, raw.

Infographic

Oat vs Navy 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
Oat
8
:
Contains more Iron +144.6%
Contains more Calcium +260%
Contains more Potassium +39.7%
Contains more Magnesium +75.2%
Contains more Copper +75.8%
Contains more Zinc +346.1%
Contains more Phosphorus +423%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +144.6%
Contains more Calcium +260%
Contains more Potassium +39.7%
Contains more Magnesium +75.2%
Contains more Copper +75.8%
Contains more Zinc +346.1%
Contains more Phosphorus +423%
Contains less Sodium -84.6%

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 B1 +95.6%
Contains more Vitamin B5 +63.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +60.5%
Contains more Folate +135.7%
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 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B1 +95.6%
Contains more Vitamin B5 +63.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +27%
Contains more Vitamin B6 +60.5%
Contains more Folate +135.7%

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 Navy bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Navy bean Opinion
Calories 389kcal 67kcal Oat
Protein 16.89g 6.15g Oat
Fats 6.9g 0.7g Oat
Vitamin C 0mg 18.8mg Navy bean
Net carbs 55.67g 13.05g Oat
Carbs 66.27g 13.05g Oat
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.72mg 1.93mg Oat
Calcium 54mg 15mg Oat
Potassium 429mg 307mg Oat
Magnesium 177mg 101mg Oat
Sugar g g
Fiber 10.6g g Oat
Copper 0.626mg 0.356mg Oat
Zinc 3.97mg 0.89mg Oat
Starch g g
Phosphorus 523mg 100mg Oat
Sodium 2mg 13mg Oat
Vitamin A 0IU 4IU Navy bean
Vitamin E mg mg
Vitamin D 0µg 0µg
Vitamin B1 0.763mg 0.39mg Oat
Vitamin B2 0.139mg 0.215mg Navy bean
Vitamin B3 0.961mg 1.22mg Navy bean
Vitamin B5 1.349mg 0.825mg Oat
Vitamin B6 0.119mg 0.191mg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 56µg 132µg Navy bean
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.085g Navy bean
Monounsaturated Fat 2.178g 0.052g Oat
Polyunsaturated fat 2.535g 0.407g Oat
Tryptophan 0.234mg 0.064mg Oat
Threonine 0.575mg 0.258mg Oat
Isoleucine 0.694mg 0.273mg Oat
Leucine 1.284mg 0.442mg Oat
Lysine 0.701mg 0.35mg Oat
Methionine 0.312mg 0.064mg Oat
Phenylalanine 0.895mg 0.31mg Oat
Valine 0.937mg 0.316mg Oat
Histidine 0.405mg 0.172mg Oat
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35
Navy bean
Mineral Summary Score
112
Oat
45
Navy 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
37%
Navy bean
Carbohydrates
66%
Oat
13%
Navy bean
Fats
32%
Oat
3%
Navy bean

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 11mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.7)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 1.132g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
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

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.