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  6. Bean raw vs. Oatmeal

Bean raw vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and oatmeal

  • Oatmeal has less folate, copper, fiber, phosphorus, protein, selenium, potassium, vitamin B1, magnesium, and manganese.
  • Bean raw covers your daily folate needs 120% more than oatmeal.
  • Oatmeal contains 23 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while oatmeal contains 61mg.
  • The glycemic index of oatmeal is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Bean raw vs Oatmeal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +41.3%
Contains more PotassiumPotassium +2183.6%
Contains more CopperCopper +1253%
Contains more ZincZinc +267.7%
Contains more PhosphorusPhosphorus +433.8%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +105.7%
Contains more SeleniumSelenium +458%
Contains more IronIron +17.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +174.2%
Contains more Vitamin B5Vitamin B5 +147.6%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +1093.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +157.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Oatmeal DV% diff.
Folate 525µg 44µg 120%
Copper 0.893mg 0.066mg 92%
Fiber 15.5g 1.7g 55%
Phosphorus 411mg 77mg 48%
Selenium 27.9µg 5µg 42%
Potassium 1393mg 61mg 39%
Protein 21.42g 2.37g 38%
Vitamin B1 0.713mg 0.26mg 38%
Magnesium 176mg 26mg 36%
Manganese 1.148mg 0.558mg 26%
Carbs 62.55g 11.67g 17%
Zinc 2.28mg 0.62mg 15%
Calories 347kcal 68kcal 14%
Vitamin A 0µg 130µg 14%
Vitamin B6 0.474mg 0.29mg 14%
Vitamin B3 1.174mg 3.025mg 12%
Iron 5.07mg 5.96mg 11%
Choline 66.2mg 4.7mg 11%
Starch 34.17g 10.37g 10%
Vitamin B5 0.785mg 0.317mg 9%
Vitamin C 6.3mg 0mg 7%
Vitamin K 5.6µg 0.4µg 4%
Calcium 113mg 80mg 3%
Sodium 12mg 49mg 2%
Vitamin E 0.21mg 0.07mg 1%
Protein per 100 calories 6.2g 3.5g N/A
Calories per 10 g protein 162kcal 287kcal N/A
Weight per 100 calories 29g 147g N/A
Fats 1.23g 1.36g 0%
Net carbs 47.05g 9.97g N/A
Sugar 2.11g 0.46g N/A
Vitamin B2 0.212mg 0.215mg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.235g 0.226g 0%
Monounsaturated fat 0.229g 0.391g 0%
Polyunsaturated fat 0.407g 0.426g 0%
Tryptophan 0.237mg 0.04mg 0%
Threonine 0.81mg 0.083mg 0%
Isoleucine 0.871mg 0.105mg 0%
Leucine 1.558mg 0.2mg 0%
Lysine 1.356mg 0.135mg 0%
Methionine 0.259mg 0.04mg 0%
Phenylalanine 1.095mg 0.13mg 0%
Valine 0.998mg 0.151mg 0%
Histidine 0.556mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 ProteinProtein +803.8%
Contains more CarbsCarbs +436%
Contains more FatsFats +10.6%
Contains more WaterWater +641.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +70.7%
~equal in Saturated fat ~0.226g
~equal in Polyunsaturated fat ~0.426g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +229.5%
Contains more SucroseSucrose +582.8%
Contains more GlucoseGlucose +∞%
Contains more GalactoseGalactose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.