Oats vs. Great northern beans — In-Depth Nutrition Comparison
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Summary of differences between oats and great northern beans
- Oats have more manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber; however, great northern beans is higher in folate.
- Oats cover your daily need for manganese, 191% more than great northern beans.
- Oats have 5 times more vitamin B5 than great northern beans. While oats have 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.
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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 | +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% |
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 | +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 FolateFolate | +82.1% |
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:
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
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
0.14 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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 0.518mg | 191% |
| Phosphorus | 523mg | 165mg | 51% |
| Vitamin B1 | 0.763mg | 0.158mg | 50% |
| Copper | 0.626mg | 0.247mg | 42% |
| Iron | 4.72mg | 2.13mg | 32% |
| Magnesium | 177mg | 50mg | 30% |
| Zinc | 3.97mg | 0.88mg | 28% |
| Vitamin B5 | 1.349mg | 0.266mg | 22% |
| Protein | 16.89g | 8.33g | 17% |
| Polyunsaturated fat | 2.535g | 0.187g | 16% |
| Carbs | 66.27g | 21.09g | 15% |
| Calories | 389kcal | 118kcal | 14% |
| Fiber | 10.6g | 7g | 14% |
| Folate | 56µg | 102µg | 12% |
| Fats | 6.9g | 0.45g | 10% |
| Selenium | 4.1µg | 7% | |
| Vitamin B2 | 0.139mg | 0.059mg | 6% |
| Monounsaturated fat | 2.178g | 0.021g | 5% |
| Saturated fat | 1.217g | 0.14g | 5% |
| Vitamin B3 | 0.961mg | 0.681mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Potassium | 429mg | 391mg | 1% |
| Calcium | 54mg | 68mg | 1% |
| Net carbs | 55.67g | 14.09g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B6 | 0.119mg | 0.117mg | 0% |
| Tryptophan | 0.234mg | 0.099mg | 0% |
| Threonine | 0.575mg | 0.351mg | 0% |
| Isoleucine | 0.694mg | 0.368mg | 0% |
| Leucine | 1.284mg | 0.665mg | 0% |
| Lysine | 0.701mg | 0.572mg | 0% |
| Methionine | 0.312mg | 0.125mg | 0% |
| Phenylalanine | 0.895mg | 0.451mg | 0% |
| Valine | 0.937mg | 0.436mg | 0% |
| Histidine | 0.405mg | 0.232mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
154%
44%
Comparison summary
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in Saturated fat?
Great northern beans is lower in Saturated fat (difference - 1.077g)
Which food is lower in glycemic index?
Great northern beans is lower in glycemic index (difference - 59)
Which food is cheaper?
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?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.