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  6. Bean raw vs. Oatmeal

Bean raw vs. Oatmeal — In-Depth Nutrition Comparison

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A recap on differences between Bean raw and Oatmeal

  • Oatmeal has less Folate, Copper, Fiber, Phosphorus, Selenium, Potassium, Vitamin B1, Magnesium, Manganese, and Zinc.
  • 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.

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

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.
Bean raw
Bean raw
9
:
1
Oatmeal
Oatmeal
Contains more Calcium +41.3%
Contains more Magnesium +576.9%
Contains more Phosphorus +433.8%
Contains more Potassium +2183.6%
Contains less Sodium -75.5%
Contains more Zinc +267.7%
Contains more Copper +1253%
Contains more Manganese +105.7%
Contains more Selenium +458%
Contains more Iron +17.6%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +41.3%
Contains more Magnesium +576.9%
Contains more Phosphorus +433.8%
Contains more Potassium +2183.6%
Contains less Sodium -75.5%
Contains more Zinc +267.7%
Contains more Copper +1253%
Contains more Manganese +105.7%
Contains more Selenium +458%
Contains more Iron +17.6%

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.
Bean raw
Bean raw
7
:
3
Oatmeal
Oatmeal
Contains more Vitamin E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Folate +1093.2%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Equal in Vitamin B2 - 0.215
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 E +200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Folate +1093.2%
Contains more Vitamin K +1300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Oatmeal
Oatmeal
Contains more Protein +803.8%
Contains more Carbs +436%
Contains more Other +508.8%
Contains more Fats +10.6%
Contains more Water +641.7%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +803.8%
Contains more Carbs +436%
Contains more Other +508.8%
Contains more Fats +10.6%
Contains more Water +641.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
0
:
3
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +70.7%
Equal in Saturated Fat - 0.226
Equal in Polyunsaturated fat - 0.426
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +70.7%
Equal in Saturated Fat - 0.226
Equal in Polyunsaturated fat - 0.426

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
3
:
1
Oatmeal
Oatmeal
Contains more Starch +229.5%
Contains more Sucrose +582.8%
Contains more Glucose +∞%
Contains more Galactose +∞%
Bean raw
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
Oatmeal
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 Starch +229.5%
Contains more Sucrose +582.8%
Contains more Glucose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Oatmeal Opinion
Net carbs 47.05g 9.97g Bean raw
Protein 21.42g 2.37g Bean raw
Fats 1.23g 1.36g Oatmeal
Carbs 62.55g 11.67g Bean raw
Calories 347kcal 68kcal Bean raw
Starch 34.17g 10.37g Bean raw
Sugar 2.11g 0.46g Oatmeal
Fiber 15.5g 1.7g Bean raw
Calcium 113mg 80mg Bean raw
Iron 5.07mg 5.96mg Oatmeal
Magnesium 176mg 26mg Bean raw
Phosphorus 411mg 77mg Bean raw
Potassium 1393mg 61mg Bean raw
Sodium 12mg 49mg Bean raw
Zinc 2.28mg 0.62mg Bean raw
Copper 0.893mg 0.066mg Bean raw
Manganese 1.148mg 0.558mg Bean raw
Selenium 27.9µg 5µg Bean raw
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.21mg 0.07mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.26mg Bean raw
Vitamin B2 0.212mg 0.215mg Oatmeal
Vitamin B3 1.174mg 3.025mg Oatmeal
Vitamin B5 0.785mg 0.317mg Bean raw
Vitamin B6 0.474mg 0.29mg Bean raw
Folate 525µg 44µg Bean raw
Vitamin K 5.6µg 0.4µg Bean raw
Tryptophan 0.237mg 0.04mg Bean raw
Threonine 0.81mg 0.083mg Bean raw
Isoleucine 0.871mg 0.105mg Bean raw
Leucine 1.558mg 0.2mg Bean raw
Lysine 1.356mg 0.135mg Bean raw
Methionine 0.259mg 0.04mg Bean raw
Phenylalanine 1.095mg 0.13mg Bean raw
Valine 0.998mg 0.151mg Bean raw
Histidine 0.556mg 0.057mg Bean raw
Trans Fat 0g 0.003g Bean raw
Saturated Fat 0.235g 0.226g Oatmeal
Monounsaturated Fat 0.229g 0.391g Oatmeal
Polyunsaturated fat 0.407g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
27%
Oatmeal
Minerals Daily Need Coverage Score
131%
Bean raw
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.