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Bean vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Bean and Oatmeal

  • Oatmeal has less Folate, Copper, Fiber, Phosphorus, Selenium, Potassium, Vitamin B1, Magnesium, Manganese, and Zinc.
  • Bean covers your daily Folate needs 120% more than Oatmeal.
  • Oatmeal contains 23 times less Potassium than Bean. Bean 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 vs Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
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 Iron +17.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Oatmeal Opinion
Net carbs 47.05g 9.97g Bean
Protein 21.42g 2.37g Bean
Fats 1.23g 1.36g Oatmeal
Carbs 62.55g 11.67g Bean
Calories 347kcal 68kcal Bean
Starch 34.17g 10.37g Bean
Fructose 0g 0g
Sugar 2.11g 0.46g Oatmeal
Fiber 15.5g 1.7g Bean
Calcium 113mg 80mg Bean
Iron 5.07mg 5.96mg Oatmeal
Magnesium 176mg 26mg Bean
Phosphorus 411mg 77mg Bean
Potassium 1393mg 61mg Bean
Sodium 12mg 49mg Bean
Zinc 2.28mg 0.62mg Bean
Copper 0.893mg 0.066mg Bean
Vitamin A 0IU 433IU Oatmeal
Vitamin E 0.21mg 0.07mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.26mg Bean
Vitamin B2 0.212mg 0.215mg Oatmeal
Vitamin B3 1.174mg 3.025mg Oatmeal
Vitamin B5 0.785mg 0.317mg Bean
Vitamin B6 0.474mg 0.29mg Bean
Folate 525µg 44µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.4µg Bean
Tryptophan 0.237mg 0.04mg Bean
Threonine 0.81mg 0.083mg Bean
Isoleucine 0.871mg 0.105mg Bean
Leucine 1.558mg 0.2mg Bean
Lysine 1.356mg 0.135mg Bean
Methionine 0.259mg 0.04mg Bean
Phenylalanine 1.095mg 0.13mg Bean
Valine 0.998mg 0.151mg Bean
Histidine 0.556mg 0.057mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0.003g Bean
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 Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
27
Oatmeal
Mineral Summary Score
126
Bean
44
Oatmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
14%
Oatmeal
Carbohydrates
63%
Bean
12%
Oatmeal
Fats
6%
Bean
6%
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
Bean contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.