Oats vs. Navy bean raw — In-Depth Nutrition Comparison
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The main differences between oats and navy bean raw
- Oats are richer in manganese, phosphorus, iron, vitamin B1, copper, zinc, magnesium, and vitamin B5, yet navy bean raw is richer in vitamin C and folate.
- Daily need coverage for manganese for oats is 196% higher.
- Oats contain 5 times more phosphorus than navy bean raw. Oats contain 523mg of phosphorus, while navy bean raw contains 100mg.
- Navy bean raw has a lower glycemic index than oats.
Food types used in this article are Oats and Beans, navy, mature seeds, sprouted, raw.
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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 | +75.2% |
| Contains more CalciumCalcium | +260% |
| Contains more PotassiumPotassium | +39.7% |
| Contains more IronIron | +144.6% |
| Contains more CopperCopper | +75.8% |
| Contains more ZincZinc | +346.1% |
| Contains more PhosphorusPhosphorus | +423% |
| Contains less SodiumSodium | -84.6% |
| Contains more ManganeseManganese | +1104.9% |
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 B1Vitamin B1 | +95.6% |
| Contains more Vitamin B5Vitamin B5 | +63.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +54.7% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B6Vitamin B6 | +60.5% |
| Contains more FolateFolate | +135.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.408mg | 196% |
| Phosphorus | 523mg | 100mg | 60% |
| Fiber | 10.6g | 42% | |
| Iron | 4.72mg | 1.93mg | 35% |
| Vitamin B1 | 0.763mg | 0.39mg | 31% |
| Copper | 0.626mg | 0.356mg | 30% |
| Zinc | 3.97mg | 0.89mg | 28% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Protein | 16.89g | 6.15g | 21% |
| Folate | 56µg | 132µg | 19% |
| Carbs | 66.27g | 13.05g | 18% |
| Magnesium | 177mg | 101mg | 18% |
| Calories | 389kcal | 67kcal | 16% |
| Polyunsaturated fat | 2.535g | 0.407g | 14% |
| Vitamin B5 | 1.349mg | 0.825mg | 10% |
| Fats | 6.9g | 0.7g | 10% |
| Vitamin B2 | 0.139mg | 0.215mg | 6% |
| Vitamin B6 | 0.119mg | 0.191mg | 6% |
| Monounsaturated fat | 2.178g | 0.052g | 5% |
| Saturated fat | 1.217g | 0.085g | 5% |
| Potassium | 429mg | 307mg | 4% |
| Calcium | 54mg | 15mg | 4% |
| Vitamin B3 | 0.961mg | 1.22mg | 2% |
| Selenium | 0.6µg | 1% | |
| Net carbs | 55.67g | 13.05g | N/A |
| Sodium | 2mg | 13mg | 0% |
| Tryptophan | 0.234mg | 0.064mg | 0% |
| Threonine | 0.575mg | 0.258mg | 0% |
| Isoleucine | 0.694mg | 0.273mg | 0% |
| Leucine | 1.284mg | 0.442mg | 0% |
| Lysine | 0.701mg | 0.35mg | 0% |
| Methionine | 0.312mg | 0.064mg | 0% |
| Phenylalanine | 0.895mg | 0.31mg | 0% |
| Valine | 0.937mg | 0.316mg | 0% |
| Histidine | 0.405mg | 0.172mg | 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:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +174.6% |
| Contains more FatsFats | +885.7% |
| Contains more CarbsCarbs | +407.8% |
| Contains more OtherOther | +81.1% |
| Contains more WaterWater | +862.9% |
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
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +4088.5% |
| Contains more Poly. FatPolyunsaturated fat | +522.9% |
| Contains less Sat. FatSaturated fat | -93% |