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  6. Oat vs. French beans

Oat vs. French beans — In-Depth Nutrition Comparison

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Differences between Oat and French beans

  • French beans contains less Manganese, Phosphorus, Copper, Vitamin B1, Iron, Zinc, Magnesium, Vitamin B5, and Vitamin B2 than Oat.
  • Oat's daily need coverage for Manganese is 197% higher.
  • French beans contains 15 times less Saturated Fat than Oat. Oat contains 1.217g of Saturated Fat, while French beans contains 0.083g.

The food types used in this comparison are Oats and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Oat vs French beans 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.
Oat
Oat
8
:
2
French beans
French beans
Contains more Iron +337%
Contains more Magnesium +216.1%
Contains more Phosphorus +412.7%
Contains more Potassium +15.9%
Contains less Sodium -66.7%
Contains more Zinc +520.3%
Contains more Copper +444.3%
Contains more Manganese +1186.9%
Contains more Calcium +16.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
French beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 41% 40% 44% 33% 1% 18% 39% 50% 7%
Contains more Iron +337%
Contains more Magnesium +216.1%
Contains more Phosphorus +412.7%
Contains more Potassium +15.9%
Contains less Sodium -66.7%
Contains more Zinc +520.3%
Contains more Copper +444.3%
Contains more Manganese +1186.9%
Contains more Calcium +16.7%

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.
Oat
Oat
5
:
3
French beans
French beans
Contains more Vitamin B1 +486.9%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +507.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.9%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
French beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 33% 15% 11% 14% 25% 57% 0% 0%
Contains more Vitamin B1 +486.9%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +507.7%
Contains more Vitamin B6 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +33.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
French beans
French beans
Contains more Protein +139.6%
Contains more Fats +807.9%
Contains more Carbs +175.9%
Contains more Water +709.9%
Equal in Other - 1.6
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
French beans
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more Protein +139.6%
Contains more Fats +807.9%
Contains more Carbs +175.9%
Contains more Water +709.9%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
French beans
French beans
Contains more Monounsaturated Fat +4088.5%
Contains more Polyunsaturated fat +459.6%
Contains less Saturated Fat -93.2%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
French beans
14% 9% 77%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.453 g
Contains more Monounsaturated Fat +4088.5%
Contains more Polyunsaturated fat +459.6%
Contains less Saturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat French beans Opinion
Net carbs 55.67g 14.62g Oat
Protein 16.89g 7.05g Oat
Fats 6.9g 0.76g Oat
Carbs 66.27g 24.02g Oat
Calories 389kcal 129kcal Oat
Fiber 10.6g 9.4g Oat
Calcium 54mg 63mg French beans
Iron 4.72mg 1.08mg Oat
Magnesium 177mg 56mg Oat
Phosphorus 523mg 102mg Oat
Potassium 429mg 370mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.64mg Oat
Copper 0.626mg 0.115mg Oat
Manganese 4.916mg 0.382mg Oat
Selenium 1.2µg French beans
Vitamin A 0IU 3IU French beans
Vitamin C 0mg 1.2mg French beans
Vitamin B1 0.763mg 0.13mg Oat
Vitamin B2 0.139mg 0.062mg Oat
Vitamin B3 0.961mg 0.546mg Oat
Vitamin B5 1.349mg 0.222mg Oat
Vitamin B6 0.119mg 0.105mg Oat
Folate 56µg 75µg French beans
Tryptophan 0.234mg 0.083mg Oat
Threonine 0.575mg 0.297mg Oat
Isoleucine 0.694mg 0.311mg Oat
Leucine 1.284mg 0.563mg Oat
Lysine 0.701mg 0.484mg Oat
Methionine 0.312mg 0.106mg Oat
Phenylalanine 0.895mg 0.381mg Oat
Valine 0.937mg 0.369mg Oat
Histidine 0.405mg 0.196mg Oat
Saturated Fat 1.217g 0.083g French beans
Monounsaturated Fat 2.178g 0.052g Oat
Polyunsaturated fat 2.535g 0.453g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat French beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
13%
French beans
Minerals Daily Need Coverage Score
154%
Oat
29%
French beans

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 1.134g)
Which food is lower in glycemic index?
French beans
French beans is lower in glycemic index (difference - 39)
Which food is cheaper?
French beans
French beans is cheaper (difference - $0.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.