Oats vs. Soup beans — In-Depth Nutrition Comparison
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A recap on differences between oats and soup beans
- Oats are higher in manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, vitamin B5, and fiber, yet soup beans are higher in vitamin A.
- Oats cover your daily manganese needs 201% more than soup beans.
- Oats contain 34 times more vitamin B5 than soup beans. While oats contain 1.349mg of vitamin B5, soup beans contain only 0.04mg.
Food varieties used in this article are Oats and Soup, bean with ham, canned, chunky, ready-to-serve.
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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 | +831.6% |
| Contains more CalciumCalcium | +68.8% |
| Contains more PotassiumPotassium | +145.1% |
| Contains more IronIron | +254.9% |
| Contains more CopperCopper | +291.3% |
| Contains more ZincZinc | +802.3% |
| Contains more PhosphorusPhosphorus | +786.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1595.2% |
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 | +1171.7% |
| Contains more Vitamin B2Vitamin B2 | +131.7% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B5Vitamin B5 | +3272.5% |
| Contains more Vitamin B6Vitamin B6 | +138% |
| Contains more FolateFolate | +366.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +225.4% |
| Contains more FatsFats | +97.1% |
| Contains more CarbsCarbs | +493.8% |
| Contains more OtherOther | +13.2% |
| Contains more WaterWater | +856.6% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +37.8% |
| Contains more Poly. FatPolyunsaturated fat | +550% |
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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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 0.29mg | 201% |
| Phosphorus | 523mg | 59mg | 66% |
| Vitamin B1 | 0.763mg | 0.06mg | 59% |
| Copper | 0.626mg | 0.16mg | 52% |
| Iron | 4.72mg | 1.33mg | 42% |
| Magnesium | 177mg | 19mg | 38% |
| Zinc | 3.97mg | 0.44mg | 32% |
| Vitamin B5 | 1.349mg | 0.04mg | 26% |
| Fiber | 10.6g | 4.6g | 24% |
| Protein | 16.89g | 5.19g | 23% |
| Carbs | 66.27g | 11.16g | 18% |
| Sodium | 2mg | 400mg | 17% |
| Calories | 389kcal | 95kcal | 15% |
| Polyunsaturated fat | 2.535g | 0.39g | 14% |
| Selenium | 6.9µg | 13% | |
| Folate | 56µg | 12µg | 11% |
| Vitamin A | 0µg | 81µg | 9% |
| Potassium | 429mg | 175mg | 7% |
| Vitamin B2 | 0.139mg | 0.06mg | 6% |
| Fats | 6.9g | 3.5g | 5% |
| Vitamin B6 | 0.119mg | 0.05mg | 5% |
| Cholesterol | 0mg | 9mg | 3% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Vitamin B3 | 0.961mg | 0.7mg | 2% |
| Calcium | 54mg | 32mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Saturated fat | 1.217g | 1.37g | 1% |
| Monounsaturated fat | 2.178g | 1.58g | 1% |
| Net carbs | 55.67g | 6.56g | N/A |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 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%
8%
Minerals Daily Need Coverage Score
154%
31%
Comparison summary
Which food is cheaper?
Soup beans is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Oats contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.153g)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is richer in vitamins?
Oats is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)