Oatmeal vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and cranberry beans

Oatmeal has more iron, vitamin B6, vitamin B3, and vitamin B2, while cranberry beans has more folate, fiber, copper, protein, potassium, and phosphorus.
Oatmeal covers your daily need for iron 48% more than cranberry beans.
Oatmeal contains 6 times more vitamin B3 than cranberry beans. While oatmeal contains 3.025mg of vitamin B3, cranberry beans contains only 0.515mg.
Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oatmeal

Cranberry beans

Contains more CalciumCalcium	+60%
Contains more IronIron	+185.2%
Contains more ManganeseManganese	+50.8%
Contains more SeleniumSelenium	+284.6%

Contains more MagnesiumMagnesium	+92.3%
Contains more PotassiumPotassium	+534.4%
Contains more CopperCopper	+250%
Contains more ZincZinc	+83.9%
Contains more PhosphorusPhosphorus	+75.3%
Contains less SodiumSodium	-98%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oatmeal

Cranberry beans

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+23.8%
Contains more Vitamin B2Vitamin B2	+211.6%
Contains more Vitamin B3Vitamin B3	+487.4%
Contains more Vitamin B5Vitamin B5	+32.1%
Contains more Vitamin B6Vitamin B6	+258%
Contains more Vitamin KVitamin K	+∞%

Contains more FolateFolate

+370.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	2.09mg	48%
Folate	44µg	207µg	41%
Fiber	1.7g	8.6g	28%
Copper	0.066mg	0.231mg	18%
Vitamin B3	3.025mg	0.515mg	16%
Vitamin B6	0.29mg	0.081mg	16%
Protein	2.37g	9.34g	14%
Vitamin A	130µg		14%
Vitamin B2	0.215mg	0.069mg	11%
Potassium	61mg	387mg	10%
Phosphorus	77mg	135mg	8%
Manganese	0.558mg	0.37mg	8%
Selenium	5µg	1.3µg	7%
Magnesium	26mg	50mg	6%
Zinc	0.62mg	1.14mg	5%
Carbs	11.67g	24.46g	4%
Starch	10.37g		4%
Vitamin B1	0.26mg	0.21mg	4%
Calories	68kcal	136kcal	3%
Calcium	80mg	50mg	3%
Sodium	49mg	1mg	2%
Vitamin B5	0.317mg	0.24mg	2%
Polyunsaturated fat	0.426g	0.199g	2%
Fats	1.36g	0.46g	1%
Choline	4.7mg		1%
Monounsaturated fat	0.391g	0.04g	1%
Protein per 100 calories	3.5g	6.9g	N/A
Calories per 10 g protein	287kcal	146kcal	N/A
Weight per 100 calories	147g	74g	N/A
Net carbs	9.97g	15.86g	N/A
Sugar	0.46g		N/A
Vitamin E	0.07mg		0%
Vitamin K	0.4µg		0%
Trans fat	0.003g	0g	N/A
Saturated fat	0.226g	0.119g	0%
Tryptophan	0.04mg	0.111mg	0%
Threonine	0.083mg	0.393mg	0%
Isoleucine	0.105mg	0.412mg	0%
Leucine	0.2mg	0.746mg	0%
Lysine	0.135mg	0.641mg	0%
Methionine	0.04mg	0.14mg	0%
Phenylalanine	0.13mg	0.505mg	0%
Valine	0.151mg	0.489mg	0%
Histidine	0.057mg	0.26mg	0%