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  6. Oats vs. Green bean raw

Oats vs. Green bean raw — In-Depth Nutrition Comparison

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Significant differences between oats and green bean raw

  • Oats have more manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, fiber, and vitamin B5; however, green bean raw is richer in vitamin A.
  • Oats cover your daily manganese needs 204% more than green bean raw.
  • Green bean raw has 17 times less zinc than oats. Oats have 3.97mg of zinc, while green bean raw has 0.24mg.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of green bean raw is 20.

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

Infographic

Oats vs Green bean raw 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +45.9%
Contains more PotassiumPotassium +103.3%
Contains more IronIron +358.3%
Contains more CopperCopper +807.2%
Contains more ZincZinc +1554.2%
Contains more PhosphorusPhosphorus +1276.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2175.9%

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.
Oats
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +830.5%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +30.9%
Contains more Vitamin B5Vitamin B5 +499.6%
Contains more FolateFolate +69.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Green bean raw DV% diff.
Manganese 4.916mg 0.216mg 204%
Phosphorus 523mg 38mg 69%
Copper 0.626mg 0.069mg 62%
Vitamin B1 0.763mg 0.082mg 57%
Iron 4.72mg 1.03mg 46%
Vitamin K 43µg 36%
Magnesium 177mg 25mg 36%
Zinc 3.97mg 0.24mg 34%
Fiber 10.6g 2.7g 32%
Protein 16.89g 1.83g 30%
Vitamin B5 1.349mg 0.225mg 22%
Carbs 66.27g 6.97g 20%
Calories 389kcal 31kcal 18%
Polyunsaturated fat 2.535g 0.113g 16%
Vitamin C 0mg 12.2mg 14%
Fats 6.9g 0.22g 10%
Folate 56µg 33µg 6%
Potassium 429mg 211mg 6%
Monounsaturated fat 2.178g 0.01g 5%
Saturated fat 1.217g 0.05g 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Vitamin B2 0.139mg 0.104mg 3%
Fructose 1.39g 2%
Vitamin B6 0.119mg 0.141mg 2%
Calcium 54mg 37mg 2%
Vitamin B3 0.961mg 0.734mg 1%
Selenium 0.6µg 1%
Net carbs 55.67g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 2mg 6mg 0%
Tryptophan 0.234mg 0.019mg 0%
Threonine 0.575mg 0.079mg 0%
Isoleucine 0.694mg 0.066mg 0%
Leucine 1.284mg 0.112mg 0%
Lysine 0.701mg 0.088mg 0%
Methionine 0.312mg 0.022mg 0%
Phenylalanine 0.895mg 0.067mg 0%
Valine 0.937mg 0.09mg 0%
Histidine 0.405mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +823%
Contains more FatsFats +3036.4%
Contains more CarbsCarbs +850.8%
Contains more OtherOther +160.6%
Contains more WaterWater +998.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +21680%
Contains more Poly. FatPolyunsaturated fat +2143.4%
Contains less Sat. FatSaturated fat -95.9%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Green bean raw - 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.