Soup beans vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between soup beans and oatmeal

Soup beans have more vitamin A, fiber, and copper; however, oatmeal is richer in iron, vitamin B6, vitamin B1, vitamin B3, vitamin B2, and manganese.
Oatmeal covers your daily iron needs 58% more than soup beans.
Oatmeal has 8 times less sodium than soup beans. Soup beans have 400mg of sodium, while oatmeal has 49mg.
Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of soup beans is 64.

Specific food types used in this comparison are Soup, bean with ham, canned, chunky, ready-to-serve and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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.

Soup beans

Oatmeal

Contains more PotassiumPotassium	+186.9%
Contains more CopperCopper	+142.4%
Contains more SeleniumSelenium	+38%

Contains more MagnesiumMagnesium	+36.8%
Contains more CalciumCalcium	+150%
Contains more IronIron	+348.1%
Contains more ZincZinc	+40.9%
Contains more PhosphorusPhosphorus	+30.5%
Contains less SodiumSodium	-87.8%
Contains more ManganeseManganese	+92.4%

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.

Soup beans

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin AVitamin A	+60.5%
Contains more Vitamin B1Vitamin B1	+333.3%
Contains more Vitamin B2Vitamin B2	+258.3%
Contains more Vitamin B3Vitamin B3	+332.1%
Contains more Vitamin B5Vitamin B5	+692.5%
Contains more Vitamin B6Vitamin B6	+480%
Contains more FolateFolate	+266.7%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.33mg	5.96mg	58%
Vitamin B6	0.05mg	0.29mg	18%
Vitamin B1	0.06mg	0.26mg	17%
Vitamin B3	0.7mg	3.025mg	15%
Sodium	400mg	49mg	15%
Vitamin B2	0.06mg	0.215mg	12%
Manganese	0.29mg	0.558mg	12%
Fiber	4.6g	1.7g	12%
Copper	0.16mg	0.066mg	10%
Folate	12µg	44µg	8%
Vitamin B5	0.04mg	0.317mg	6%
Protein	5.19g	2.37g	6%
Calcium	32mg	80mg	5%
Vitamin A	81µg	130µg	5%
Saturated fat	1.37g	0.226g	5%
Starch		10.37g	4%
Phosphorus	59mg	77mg	3%
Cholesterol	9mg	0mg	3%
Monounsaturated fat	1.58g	0.391g	3%
Selenium	6.9µg	5µg	3%
Fats	3.5g	1.36g	3%
Potassium	175mg	61mg	3%
Zinc	0.44mg	0.62mg	2%
Magnesium	19mg	26mg	2%
Vitamin C	1.8mg	0mg	2%
Choline		4.7mg	1%
Calories	95kcal	68kcal	1%
Vitamin B12	0.03µg	0µg	1%
Carbs	11.16g	11.67g	0%
Net carbs	6.56g	9.97g	N/A
Sugar		0.46g	N/A
Vitamin E		0.07mg	0%
Vitamin K		0.4µg	0%
Trans fat		0.003g	N/A
Polyunsaturated fat	0.39g	0.426g	0%
Tryptophan		0.04mg	0%
Threonine		0.083mg	0%
Isoleucine		0.105mg	0%
Leucine		0.2mg	0%
Lysine		0.135mg	0%
Methionine		0.04mg	0%
Phenylalanine		0.13mg	0%
Valine		0.151mg	0%
Histidine		0.057mg	0%