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Bean vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oat
Oat contains less Sugars (difference - 6.6g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
32
Bean
21
Oat
Mineral Summary Score
88
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
Bean
5
:
3
Oat
Contains more Iron +42.8%
Contains more Calcium +144.4%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Contains more Zinc +48.1%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Equal in Magnesium - 177
Contains more Iron +42.8%
Contains more Calcium +144.4%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Contains more Zinc +48.1%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Equal in Magnesium - 177

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
Bean
8
:
1
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Vitamin B1 +22.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Vitamin B1 +22.9%

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
143%
Bean
101%
Oat
Carbohydrates
63%
Bean
66%
Oat
Fats
5%
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 Bean Oat Opinion
Calories 347 389 Oat
Protein 23.86 16.89 Bean
Fats 1.15 6.9 Oat
Vitamin C 4.8 0 Bean
Carbs 62.62 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 4.72 Bean
Calcium 132 54 Bean
Potassium 1246 429 Bean
Magnesium 189 177 Bean
Sugars 6.6 Bean
Fiber 16.3 10.6 Bean
Copper 0.941 0.626 Bean
Zinc 2.68 3.97 Oat
Starch
Phosphorus 367 523 Oat
Sodium 15 2 Oat
Vitamin A 114 0 Bean
Vitamin E 0.51 Bean
Vitamin D 0 0
Vitamin B1 0.621 0.763 Oat
Vitamin B2 0.233 0.139 Bean
Vitamin B3 2.251 0.961 Bean
Vitamin B5 1.91 1.349 Bean
Vitamin B6 0.382 0.119 Bean
Vitamin B12 0 0
Vitamin K 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.348 1.217 Bean
Monounsaturated Fat 0.161 2.178 Oat
Polyunsaturated fat 0.384 2.535 Oat
Tryptophan 0.26 0.234 Bean
Threonine 0.782 0.575 Bean
Isoleucine 1.008 0.694 Bean
Leucine 1.847 1.284 Bean
Lysine 1.664 0.701 Bean
Methionine 0.286 0.312 Oat
Phenylalanine 1.443 0.895 Bean
Valine 1.237 0.937 Bean
Histidine 0.695 0.405 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.