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  6. Bean raw vs. Oat

Bean raw vs. Oat — In-Depth Nutrition Comparison

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Significant differences between Bean raw and Oat

  • Bean raw has more Folate, Copper, Potassium, Vitamin B6, Fiber, and Vitamin C, however, Oat is richer in Manganese, Phosphorus, Zinc, and Vitamin B5.
  • Oat covers your daily Manganese needs 164% more than Bean raw.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Oats.

Infographic

Bean raw vs Oat 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%
Oat
Oat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +109.3%
Contains more PotassiumPotassium +224.7%
Contains more CopperCopper +42.7%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +328.2%
~equal in Magnesium ~177mg
~equal in Iron ~4.72mg

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%
Oat
Oat
1
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +298.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +837.5%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +71.8%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.763mg
~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
Oat
Oat
2
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
Contains more ProteinProtein +26.8%
Contains more WaterWater +37.8%
Contains more OtherOther +101.7%
Contains more FatsFats +461%
~equal in Carbs ~66.27g

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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated Fat -80.7%
Contains more Mono. FatMonounsaturated Fat +851.1%
Contains more Poly. FatPolyunsaturated fat +522.9%

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean raw Oat Opinion
Calories 347kcal 389kcal Oat
Protein 21.42g 16.89g Bean raw
Fats 1.23g 6.9g Oat
Vitamin C 6.3mg 0mg Bean raw
Net carbs 47.05g 55.67g Oat
Carbs 62.55g 66.27g Oat
Magnesium 176mg 177mg Oat
Calcium 113mg 54mg Bean raw
Potassium 1393mg 429mg Bean raw
Iron 5.07mg 4.72mg Bean raw
Sugar 2.11g Oat
Fiber 15.5g 10.6g Bean raw
Copper 0.893mg 0.626mg Bean raw
Zinc 2.28mg 3.97mg Oat
Starch 34.17g Bean raw
Phosphorus 411mg 523mg Oat
Sodium 12mg 2mg Oat
Vitamin E 0.21mg Bean raw
Manganese 1.148mg 4.916mg Oat
Selenium 27.9µg Bean raw
Vitamin B1 0.713mg 0.763mg Oat
Vitamin B2 0.212mg 0.139mg Bean raw
Vitamin B3 1.174mg 0.961mg Bean raw
Vitamin B5 0.785mg 1.349mg Oat
Vitamin B6 0.474mg 0.119mg Bean raw
Vitamin K 5.6µg Bean raw
Folate 525µg 56µg Bean raw
Choline 66.2mg Bean raw
Saturated Fat 0.235g 1.217g Bean raw
Monounsaturated Fat 0.229g 2.178g Oat
Polyunsaturated fat 0.407g 2.535g Oat
Tryptophan 0.237mg 0.234mg Bean raw
Threonine 0.81mg 0.575mg Bean raw
Isoleucine 0.871mg 0.694mg Bean raw
Leucine 1.558mg 1.284mg Bean raw
Lysine 1.356mg 0.701mg Bean raw
Methionine 0.259mg 0.312mg Oat
Phenylalanine 1.095mg 0.895mg Bean raw
Valine 0.998mg 0.937mg Bean raw
Histidine 0.556mg 0.405mg Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Oat
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
30%
Oat
Minerals Daily Need Coverage Score
131%
Bean raw
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
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)
Which food is richer in minerals?
?
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.