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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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 CholineCholine +1308.5%
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

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 OtherOther +508.8%
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

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
Calories 347kcal 68kcal Bean raw
Protein 21.42g 2.37g Bean raw
Fats 1.23g 1.36g Oatmeal
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 9.97g Bean raw
Carbs 62.55g 11.67g Bean raw
Magnesium 176mg 26mg Bean raw
Calcium 113mg 80mg Bean raw
Potassium 1393mg 61mg Bean raw
Iron 5.07mg 5.96mg Oatmeal
Sugar 2.11g 0.46g Oatmeal
Fiber 15.5g 1.7g Bean raw
Copper 0.893mg 0.066mg Bean raw
Zinc 2.28mg 0.62mg Bean raw
Starch 34.17g 10.37g Bean raw
Phosphorus 411mg 77mg Bean raw
Sodium 12mg 49mg Bean raw
Vitamin A 0IU 433IU Oatmeal
Vitamin A 0µg 130µg Oatmeal
Vitamin E 0.21mg 0.07mg Bean raw
Manganese 1.148mg 0.558mg Bean raw
Selenium 27.9µg 5µg 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
Vitamin K 5.6µg 0.4µg Bean raw
Folate 525µg 44µg Bean raw
Trans Fat 0g 0.003g Bean raw
Choline 66.2mg 4.7mg Bean raw
Saturated Fat 0.235g 0.226g Oatmeal
Monounsaturated Fat 0.229g 0.391g Oatmeal
Polyunsaturated fat 0.407g 0.426g Oatmeal
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
25%
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.