Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans
  5. Compare
  6. Kidney beans vs. Oatmeal

Kidney beans vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Differences between Kidney beans and Oatmeal

  • Kidney beans has more Folate, Fiber, Copper, Potassium, and Phosphorus, while Oatmeal has more Iron, Vitamin B3, Vitamin A RAE, Vitamin B6, and Vitamin B2.
  • Oatmeal's daily need coverage for Iron is 47% higher.
  • Oatmeal contains 7 times less Potassium than Kidney beans. Kidney beans contains 405mg of Potassium, while Oatmeal contains 61mg.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Kidney beans vs Oatmeal infographic
Infographic link

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.
Kidney beans
Kidney beans
6
:
4
Oatmeal
Oatmeal
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +563.9%
Contains less Sodium -98%
Contains more Zinc +61.3%
Contains more Copper +227.3%
Contains more Calcium +128.6%
Contains more Iron +168.5%
Contains more Manganese +29.8%
Contains more Selenium +354.5%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +563.9%
Contains less Sodium -98%
Contains more Zinc +61.3%
Contains more Copper +227.3%
Contains more Calcium +128.6%
Contains more Iron +168.5%
Contains more Manganese +29.8%
Contains more Selenium +354.5%

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.
Kidney beans
Kidney beans
3
:
7
Oatmeal
Oatmeal
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +2000%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +270.7%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +141.7%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +2000%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +270.7%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +141.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
3
:
2
Oatmeal
Oatmeal
Contains more Protein +265.8%
Contains more Carbs +95.4%
Contains more Other +91.2%
Contains more Fats +172%
Contains more Water +25.5%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +265.8%
Contains more Carbs +95.4%
Contains more Other +91.2%
Contains more Fats +172%
Contains more Water +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -67.7%
Contains more Monounsaturated Fat +902.6%
Contains more Polyunsaturated fat +53.2%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -67.7%
Contains more Monounsaturated Fat +902.6%
Contains more Polyunsaturated fat +53.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Oatmeal
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Oatmeal Opinion
Net carbs 16.4g 9.97g Kidney beans
Protein 8.67g 2.37g Kidney beans
Fats 0.5g 1.36g Oatmeal
Carbs 22.8g 11.67g Kidney beans
Calories 127kcal 68kcal Kidney beans
Starch 10.37g Oatmeal
Sugar 0.32g 0.46g Kidney beans
Fiber 6.4g 1.7g Kidney beans
Calcium 35mg 80mg Oatmeal
Iron 2.22mg 5.96mg Oatmeal
Magnesium 42mg 26mg Kidney beans
Phosphorus 138mg 77mg Kidney beans
Potassium 405mg 61mg Kidney beans
Sodium 1mg 49mg Kidney beans
Zinc 1mg 0.62mg Kidney beans
Copper 0.216mg 0.066mg Kidney beans
Manganese 0.43mg 0.558mg Oatmeal
Selenium 1.1µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.03mg 0.07mg Oatmeal
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.26mg Oatmeal
Vitamin B2 0.058mg 0.215mg Oatmeal
Vitamin B3 0.578mg 3.025mg Oatmeal
Vitamin B5 0.22mg 0.317mg Oatmeal
Vitamin B6 0.12mg 0.29mg Oatmeal
Folate 130µg 44µg Kidney beans
Vitamin K 8.4µg 0.4µg Kidney beans
Tryptophan 0.104mg 0.04mg Kidney beans
Threonine 0.319mg 0.083mg Kidney beans
Isoleucine 0.41mg 0.105mg Kidney beans
Leucine 0.736mg 0.2mg Kidney beans
Lysine 0.607mg 0.135mg Kidney beans
Methionine 0.113mg 0.04mg Kidney beans
Phenylalanine 0.511mg 0.13mg Kidney beans
Valine 0.5mg 0.151mg Kidney beans
Histidine 0.238mg 0.057mg Kidney beans
Trans Fat 0g 0.003g Kidney beans
Saturated Fat 0.073g 0.226g Kidney beans
Monounsaturated Fat 0.039g 0.391g Oatmeal
Polyunsaturated fat 0.278g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw
Oatmeal
Oatmeal vs Porridge
Porridge
Oatmeal
Oatmeal vs Cereal
Cereal
Oatmeal
Oatmeal vs Pâté
Pâté

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
19%
Kidney beans
27%
Oatmeal
Minerals Daily Need Coverage Score
38%
Kidney beans
45%
Oatmeal

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.153g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.