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

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.5%

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

All nutrients comparison - raw data values

Nutrient Oat Green bean Opinion
Net carbs 55.67g 4.27g Oat
Protein 16.89g 1.83g Oat
Fats 6.9g 0.22g Oat
Carbs 66.27g 6.97g Oat
Calories 389kcal 31kcal Oat
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar g 3.26g Oat
Fiber 10.6g 2.7g Oat
Calcium 54mg 37mg Oat
Iron 4.72mg 1.03mg Oat
Magnesium 177mg 25mg Oat
Phosphorus 523mg 38mg Oat
Potassium 429mg 211mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.24mg Oat
Copper 0.626mg 0.069mg Oat
Vitamin A 0IU 690IU Green bean
Vitamin E mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.763mg 0.082mg Oat
Vitamin B2 0.139mg 0.104mg Oat
Vitamin B3 0.961mg 0.734mg Oat
Vitamin B5 1.349mg 0.225mg Oat
Vitamin B6 0.119mg 0.141mg Green bean
Folate 56µg 33µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 43µg Green bean
Tryptophan 0.234mg 0.019mg Oat
Threonine 0.575mg 0.079mg Oat
Isoleucine 0.694mg 0.066mg Oat
Leucine 1.284mg 0.112mg Oat
Lysine 0.701mg 0.088mg Oat
Methionine 0.312mg 0.022mg Oat
Phenylalanine 0.895mg 0.067mg Oat
Valine 0.937mg 0.09mg Oat
Histidine 0.405mg 0.034mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.05g Green bean
Monounsaturated Fat 2.178g 0.01g Oat
Polyunsaturated fat 2.535g 0.113g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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

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.

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.