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Bean vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between Bean and Oatmeal

  • Bean has more Copper, Fiber, Zinc, and Potassium, however, Oatmeal has more Iron, Vitamin B3, Vitamin A, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Oatmeal's daily need coverage for Iron is 71% more.
  • Bean has 5 times more Potassium than Oatmeal. Bean has 296mg of Potassium, while Oatmeal has 61mg.

The food varieties used in the comparison are Beans, baked, canned, no salt added and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Bean 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.
Bean
Bean
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +23.1%
Contains more PotassiumPotassium +385.2%
Contains more CopperCopper +212.1%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +60%
Contains more IronIron +1955.2%
Contains more SeleniumSelenium +11.1%

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.
Bean
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +114.3%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +555.3%
Contains more Vitamin AVitamin A +308.5%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +603.5%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +102.5%
Contains more CarbsCarbs +75.6%
Contains more OtherOther +200%
Contains more FatsFats +240%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 less Sat. FatSaturated Fat -54.4%
Contains more Mono. FatMonounsaturated Fat +1017.1%
Contains more Poly. FatPolyunsaturated fat +147.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Oatmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Oatmeal Opinion
Calories 105kcal 68kcal Bean
Protein 4.8g 2.37g Bean
Fats 0.4g 1.36g Oatmeal
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 9.97g Bean
Carbs 20.49g 11.67g Bean
Magnesium 32mg 26mg Bean
Calcium 50mg 80mg Oatmeal
Potassium 296mg 61mg Bean
Iron 0.29mg 5.96mg Oatmeal
Sugar 7.78g 0.46g Oatmeal
Fiber 5.5g 1.7g Bean
Copper 0.206mg 0.066mg Bean
Zinc 1.4mg 0.62mg Bean
Starch 10.37g Oatmeal
Phosphorus 104mg 77mg Bean
Sodium 1mg 49mg Bean
Vitamin A 106IU 433IU Oatmeal
Vitamin A 5µg 130µg Oatmeal
Vitamin E 0.15mg 0.07mg Bean
Manganese 0.558mg Oatmeal
Selenium 4.5µg 5µg Oatmeal
Vitamin B1 0.15mg 0.26mg Oatmeal
Vitamin B2 0.06mg 0.215mg Oatmeal
Vitamin B3 0.43mg 3.025mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.13mg 0.29mg Oatmeal
Vitamin K 0.8µg 0.4µg Bean
Folate 24µg 44µg Oatmeal
Trans Fat 0g 0.003g Bean
Choline 30.8mg 4.7mg Bean
Saturated Fat 0.103g 0.226g Bean
Monounsaturated Fat 0.035g 0.391g Oatmeal
Polyunsaturated fat 0.172g 0.426g Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Bean
25%
Oatmeal
Minerals Daily Need Coverage Score
25%
Bean
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.32g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 46)
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.
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.