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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.
:
5
Oat
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Contains more Manganese +328.2%
Equal in Iron - 4.72
Equal in Magnesium - 177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Contains more Manganese +328.2%
Equal in Iron - 4.72
Equal in Magnesium - 177

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.
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B1 - 0.763
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B1 - 0.763

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Oat
Contains more Protein +26.8%
Contains more Water +37.8%
Contains more Other +101.7%
Contains more Fats +461%
Equal in Carbs - 66.27
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 Protein +26.8%
Contains more Water +37.8%
Contains more Other +101.7%
Contains more Fats +461%
Equal in Carbs - 66.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +851.1%
Contains more Polyunsaturated fat +522.9%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +851.1%
Contains more Polyunsaturated 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
Net carbs 47.05g 55.67g Oat
Protein 21.42g 16.89g Bean raw
Fats 1.23g 6.9g Oat
Carbs 62.55g 66.27g Oat
Calories 347kcal 389kcal Oat
Starch 34.17g Bean raw
Sugar 2.11g Oat
Fiber 15.5g 10.6g Bean raw
Calcium 113mg 54mg Bean raw
Iron 5.07mg 4.72mg Bean raw
Magnesium 176mg 177mg Oat
Phosphorus 411mg 523mg Oat
Potassium 1393mg 429mg Bean raw
Sodium 12mg 2mg Oat
Zinc 2.28mg 3.97mg Oat
Copper 0.893mg 0.626mg Bean raw
Manganese 1.148mg 4.916mg Oat
Selenium 27.9µg Bean raw
Vitamin E 0.21mg Bean raw
Vitamin C 6.3mg 0mg 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
Folate 525µg 56µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
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
Saturated Fat 0.235g 1.217g Bean raw
Monounsaturated Fat 0.229g 2.178g Oat
Polyunsaturated fat 0.407g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Oat
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
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.