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Oat vs Green bean - In-Depth Nutrition Comparison

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Significant differences between Oat and Green bean

  • Oat has more Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Fiber, and Vitamin B5, however Green bean is richer in Vitamin C.
  • Oat covers your daily Manganese needs 204% more than Green bean.
  • Green bean has 17 times less Zinc than Oat. Oat has 3.97mg of Zinc, while Green bean has 0.24mg.

Specific food types used in this comparison are Oats and Beans, snap, green, raw.

Infographic

Oat vs Green 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 +358.3%
Contains more Calcium +45.9%
Contains more Potassium +103.3%
Contains more Magnesium +608%
Contains more Copper +807.2%
Contains more Zinc +1554.2%
Contains more Phosphorus +1276.3%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +358.3%
Contains more Calcium +45.9%
Contains more Potassium +103.3%
Contains more Magnesium +608%
Contains more Copper +807.2%
Contains more Zinc +1554.2%
Contains more Phosphorus +1276.3%
Contains less Sodium -66.7%

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
5
:
Contains more Vitamin B1 +830.5%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +499.6%
Contains more Folate +69.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +18.5%
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 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1 +830.5%
Contains more Vitamin B2 +33.7%
Contains more Vitamin B3 +30.9%
Contains more Vitamin B5 +499.6%
Contains more Folate +69.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +18.5%

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
27
Green bean
Mineral Summary Score
112
Oat
17
Green 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
11%
Green bean
Carbohydrates
66%
Oat
7%
Green bean
Fats
32%
Oat
1%
Green bean

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Green 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 is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 1.167g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Oat Green bean Opinion
Calories 389 31 Oat
Protein 16.89 1.83 Oat
Fats 6.9 0.22 Oat
Vitamin C 0 12.2 Green bean
Carbs 66.27 6.97 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 1.03 Oat
Calcium 54 37 Oat
Potassium 429 211 Oat
Magnesium 177 25 Oat
Sugar 3.26 Oat
Fiber 10.6 2.7 Oat
Copper 0.626 0.069 Oat
Zinc 3.97 0.24 Oat
Starch 0.88 Green bean
Phosphorus 523 38 Oat
Sodium 2 6 Oat
Vitamin A 0 690 Green bean
Vitamin E 0.41 Green bean
Vitamin D 0 0
Vitamin B1 0.763 0.082 Oat
Vitamin B2 0.139 0.104 Oat
Vitamin B3 0.961 0.734 Oat
Vitamin B5 1.349 0.225 Oat
Vitamin B6 0.119 0.141 Green bean
Vitamin B12 0 0
Vitamin K 43 Green bean
Folate 56 33 Oat
Trans Fat 0 Oat
Saturated Fat 1.217 0.05 Green bean
Monounsaturated Fat 2.178 0.01 Oat
Polyunsaturated fat 2.535 0.113 Oat
Tryptophan 0.234 0.019 Oat
Threonine 0.575 0.079 Oat
Isoleucine 0.694 0.066 Oat
Leucine 1.284 0.112 Oat
Lysine 0.701 0.088 Oat
Methionine 0.312 0.022 Oat
Phenylalanine 0.895 0.067 Oat
Valine 0.937 0.09 Oat
Histidine 0.405 0.034 Oat
Fructose 1.39 Green bean

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.