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Kidney bean vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 2.23g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.097g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Oat
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Kidney bean
21
Oat
Mineral Summary Score
91
Kidney bean
74
Oat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Oat
Contains more Iron +73.7%
Contains more Calcium +164.8%
Contains more Potassium +227.7%
Contains more Copper +53%
Contains more Magnesium +26.4%
Contains more Zinc +42.3%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Iron +73.7%
Contains more Calcium +164.8%
Contains more Potassium +227.7%
Contains more Copper +53%
Contains more Magnesium +26.4%
Contains more Zinc +42.3%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
101%
Oat
Carbohydrates
60%
Kidney bean
66%
Oat
Fats
4%
Kidney bean
32%
Oat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Oat Opinion
Calories 333 389 Oat
Protein 23.58 16.89 Kidney bean
Fats 0.83 6.9 Oat
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 4.72 Kidney bean
Calcium 143 54 Kidney bean
Potassium 1406 429 Kidney bean
Magnesium 140 177 Oat
Sugars 2.23 Kidney bean
Fiber 24.9 10.6 Kidney bean
Copper 0.958 0.626 Kidney bean
Zinc 2.79 3.97 Oat
Starch
Phosphorus 407 523 Oat
Sodium 24 2 Oat
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.763 Oat
Vitamin B2 0.219 0.139 Kidney bean
Vitamin B3 2.06 0.961 Kidney bean
Vitamin B5 0.78 1.349 Oat
Vitamin B6 0.397 0.119 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.12 1.217 Kidney bean
Monounsaturated Fat 0.064 2.178 Oat
Polyunsaturated fat 0.457 2.535 Oat
Tryptophan 0.279 0.234 Kidney bean
Threonine 0.992 0.575 Kidney bean
Isoleucine 1.041 0.694 Kidney bean
Leucine 1.882 1.284 Kidney bean
Lysine 1.618 0.701 Kidney bean
Methionine 0.355 0.312 Kidney bean
Phenylalanine 1.275 0.895 Kidney bean
Valine 1.233 0.937 Kidney bean
Histidine 0.656 0.405 Kidney bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.