First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Oats | White beans |
| Nutrient | oats | white beans |
| Protein | 9g | 14g |
| Carbohydrate | 34g | 36g |
| Fiber | 5g | 9g |
| Fat | 4g | 1g |
| Monounsat. Fat | 1g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | oats | white beans |
| Choline | 0% | 12% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 5% | 11% |
| Vitamin K | 0% | 6% |
White beans have significantly more Vitamins E, K than oats. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron. White beans are a good source of Potassium, Magnesium, Zinc, Calcium, Phosphorus. White beans are a great source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | oats | white beans |
| Vitamin B1 | 39% | 17% |
| Vitamin B2 | 7% | 6% |
| Vitamin B3 | 4% | 2% |
| Vitamin B5 | 14% | 7% |
| Vitamin B6 | 6% | 12% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | oats | white beans |
| Sodium | 0% | 1% |
| Potasium | 6% | 23% |
| Calcium | 6% | 26% |
| Magnesium | 26% | 26% |
| Phosphorus | 46% | 28% |
| Iron | 40% | 89% |
| Manganese | 110% | 40% |
| Selenium | 0% | 4% |
| Copper | 32% | 41% |
| Zinc | 22% | 21% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
