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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
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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
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
101%
Oat
37%
Navy bean
Carbohydrates
66%
Oat
13%
Navy bean
Fats
32%
Oat
3%
Navy bean

Comparison summary table

Pay attention at 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 Sugars Equal

Which food is preferable in case of diets?

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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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 Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Navy bean Opinion
Calories 389 67 Oat
Protein 16.89 6.15 Oat
Fats 6.9 0.7 Oat
Vitamin C 0 18.8 Navy bean
Carbs 66.27 13.05 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 1.93 Oat
Calcium 54 15 Oat
Potassium 429 307 Oat
Magnesium 177 101 Oat
Sugars
Fiber 10.6 Oat
Copper 0.626 0.356 Oat
Zinc 3.97 0.89 Oat
Starch
Phosphorus 523 100 Oat
Sodium 2 13 Oat
Vitamin A 0 4 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.39 Oat
Vitamin B2 0.139 0.215 Navy bean
Vitamin B3 0.961 1.22 Navy bean
Vitamin B5 1.349 0.825 Oat
Vitamin B6 0.119 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 56 132 Navy bean
Trans Fat 0 Oat
Saturated Fat 1.217 0.085 Navy bean
Monounsaturated Fat 2.178 0.052 Oat
Polyunsaturated fat 2.535 0.407 Oat
Tryptophan 0.234 0.064 Oat
Threonine 0.575 0.258 Oat
Isoleucine 0.694 0.273 Oat
Leucine 1.284 0.442 Oat
Lysine 0.701 0.35 Oat
Methionine 0.312 0.064 Oat
Phenylalanine 0.895 0.31 Oat
Valine 0.937 0.316 Oat
Histidine 0.405 0.172 Oat
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 of 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.