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.
- 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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B1 | 0.713mg | 0.26mg | 38% |
| Protein | 21.42g | 2.37g | 38% |
| Magnesium | 176mg | 26mg | 36% |
| Manganese | 1.148mg | 0.558mg | 26% |
| Carbs | 62.55g | 11.67g | 17% |
| Zinc | 2.28mg | 0.62mg | 15% |
| Vitamin B6 | 0.474mg | 0.29mg | 14% |
| Vitamin A | 0µg | 130µg | 14% |
| Calories | 347kcal | 68kcal | 14% |
| Vitamin B3 | 1.174mg | 3.025mg | 12% |
| Choline | 66.2mg | 4.7mg | 11% |
| Iron | 5.07mg | 5.96mg | 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% |
| 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
| 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
| 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
| 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