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Oat vs. Navy beans — In-Depth Nutrition Comparison

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What are the main differences between Oat and Navy beans?

  • Oat is richer in Manganese, Phosphorus, Copper, Vitamin B1, Magnesium, Iron, Zinc, Vitamin B5, and Vitamin B2, while Navy beans is higher in Folate.
  • Oat's daily need coverage for Manganese is 191% higher.
  • Navy beans has 5 times less Vitamin B5 than Oat. Oat has 1.349mg of Vitamin B5, while Navy beans has 0.266mg.

We used Oats and Beans, navy, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oat vs Navy 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
7
:
Contains more Iron +100%
Contains more Magnesium +234%
Contains more Phosphorus +263.2%
Contains more Potassium +10.3%
Contains more Zinc +285.4%
Contains more Copper +198.1%
Contains more Manganese +832.8%
Contains more Calcium +27.8%
Contains less Sodium -100%
Equal in Potassium - 389
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 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Iron +100%
Contains more Magnesium +234%
Contains more Phosphorus +263.2%
Contains more Potassium +10.3%
Contains more Zinc +285.4%
Contains more Copper +198.1%
Contains more Manganese +832.8%
Contains more Calcium +27.8%
Contains less Sodium -100%
Equal in Potassium - 389

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
4
:
Contains more Vitamin B1 +221.9%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B5 +407.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16%
Contains more Folate +150%
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 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 25% 2%
Contains more Vitamin B1 +221.9%
Contains more Vitamin B2 +110.6%
Contains more Vitamin B3 +48.1%
Contains more Vitamin B5 +407.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +105.2%
Contains more Fats +1012.9%
Contains more Carbs +154.4%
Contains more Other +33.3%
Contains more Water +676.3%
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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +105.2%
Contains more Fats +1012.9%
Contains more Carbs +154.4%
Contains more Other +33.3%
Contains more Water +676.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +1433.8%
Contains more Polyunsaturated fat +417.3%
Contains less Saturated Fat -91.9%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +1433.8%
Contains more Polyunsaturated fat +417.3%
Contains less Saturated Fat -91.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Navy beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Navy beans Opinion
Net carbs 55.67g 15.55g Oat
Protein 16.89g 8.23g Oat
Fats 6.9g 0.62g Oat
Carbs 66.27g 26.05g Oat
Calories 389kcal 140kcal Oat
Starch 15.4g Navy beans
Sugar 0.37g Oat
Fiber 10.6g 10.5g Oat
Calcium 54mg 69mg Navy beans
Iron 4.72mg 2.36mg Oat
Magnesium 177mg 53mg Oat
Phosphorus 523mg 144mg Oat
Potassium 429mg 389mg Oat
Sodium 2mg 0mg Navy beans
Zinc 3.97mg 1.03mg Oat
Copper 0.626mg 0.21mg Oat
Manganese 4.916mg 0.527mg Oat
Selenium 2.9µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.763mg 0.237mg Oat
Vitamin B2 0.139mg 0.066mg Oat
Vitamin B3 0.961mg 0.649mg Oat
Vitamin B5 1.349mg 0.266mg Oat
Vitamin B6 0.119mg 0.138mg Navy beans
Folate 56µg 140µg Navy beans
Choline 44.7mg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.234mg 0.1mg Oat
Threonine 0.575mg 0.289mg Oat
Isoleucine 0.694mg 0.387mg Oat
Leucine 1.284mg 0.7mg Oat
Lysine 0.701mg 0.52mg Oat
Methionine 0.312mg 0.111mg Oat
Phenylalanine 0.895mg 0.471mg Oat
Valine 0.937mg 0.504mg Oat
Histidine 0.405mg 0.206mg Oat
Saturated Fat 1.217g 0.098g Navy beans
Monounsaturated Fat 2.178g 0.142g Oat
Polyunsaturated fat 2.535g 0.49g Oat
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Navy beans
Minerals Daily Need Coverage Score
154%
Oat
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.37g)
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 contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 1.119g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 20)
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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.