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.

Oats

Great northern beans

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.

Oats

Great northern beans

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%

~equal in Vitamin A ~0µg

~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

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%