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  6. Oat vs. Great northern beans

Oat vs. Great northern beans — In-Depth Nutrition Comparison

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Summary of differences between Oat and Great northern beans

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Vitamin B5, and Fiber, however, Great northern beans is higher in Folate.
  • Oat covers your daily need of Manganese 191% more than Great northern beans.
  • Oat has 5 times more Vitamin B5 than Great northern beans. While Oat has 1.349mg of Vitamin B5, Great northern beans has only 0.266mg.

These are the specific foods used in this comparison Oats and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Oat vs Great northern beans 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.
Oat
Oat
6
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +254%
Contains more IronIron +121.6%
Contains more CopperCopper +153.4%
Contains more ZincZinc +351.1%
Contains more PhosphorusPhosphorus +217%
Contains more ManganeseManganese +849%
Contains more CalciumCalcium +25.9%
~equal in Potassium ~391mg
~equal in Sodium ~2mg

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.
Oat
Oat
4
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 4.3% 0.06% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin B1Vitamin B1 +382.9%
Contains more Vitamin B2Vitamin B2 +135.6%
Contains more Vitamin B3Vitamin B3 +41.1%
Contains more Vitamin B5Vitamin B5 +407.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +82.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.117mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +102.8%
Contains more FatsFats +1433.3%
Contains more CarbsCarbs +214.2%
Contains more OtherOther +52.2%
Contains more WaterWater +739.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
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
40% 6% 54%
Saturated Fat: Sat. Fat 0.14 g
Monounsaturated Fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated Fat +10271.4%
Contains more Poly. FatPolyunsaturated fat +1255.6%
Contains less Sat. FatSaturated Fat -88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Great northern beans
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Great northern beans Opinion
Calories 389kcal 118kcal Oat
Protein 16.89g 8.33g Oat
Fats 6.9g 0.45g Oat
Vitamin C 0mg 1.3mg Great northern beans
Net carbs 55.67g 14.09g Oat
Carbs 66.27g 21.09g Oat
Magnesium 177mg 50mg Oat
Calcium 54mg 68mg Great northern beans
Potassium 429mg 391mg Oat
Iron 4.72mg 2.13mg Oat
Fiber 10.6g 7g Oat
Copper 0.626mg 0.247mg Oat
Zinc 3.97mg 0.88mg Oat
Phosphorus 523mg 165mg Oat
Sodium 2mg 2mg
Vitamin A 0IU 1IU Great northern beans
Manganese 4.916mg 0.518mg Oat
Selenium 4.1µg Great northern beans
Vitamin B1 0.763mg 0.158mg Oat
Vitamin B2 0.139mg 0.059mg Oat
Vitamin B3 0.961mg 0.681mg Oat
Vitamin B5 1.349mg 0.266mg Oat
Vitamin B6 0.119mg 0.117mg Oat
Folate 56µg 102µg Great northern beans
Saturated Fat 1.217g 0.14g Great northern beans
Monounsaturated Fat 2.178g 0.021g Oat
Polyunsaturated fat 2.535g 0.187g Oat
Tryptophan 0.234mg 0.099mg Oat
Threonine 0.575mg 0.351mg Oat
Isoleucine 0.694mg 0.368mg Oat
Leucine 1.284mg 0.665mg Oat
Lysine 0.701mg 0.572mg Oat
Methionine 0.312mg 0.125mg Oat
Phenylalanine 0.895mg 0.451mg Oat
Valine 0.937mg 0.436mg Oat
Histidine 0.405mg 0.232mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Great northern beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
15%
Great northern beans
Minerals Daily Need Coverage Score
154%
Oat
44%
Great northern beans

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 1.077g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 59)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.