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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 Potassium +2183.6%
Contains more Magnesium +576.9%
Contains more Copper +1253%
Contains more Zinc +267.7%
Contains more Phosphorus +433.8%
Contains less Sodium -75.5%
Contains more Iron +17.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Calcium +41.3%
Contains more Potassium +2183.6%
Contains more Magnesium +576.9%
Contains more Copper +1253%
Contains more Zinc +267.7%
Contains more Phosphorus +433.8%
Contains less Sodium -75.5%
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 C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +1300%
Contains more Folate +1093.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Equal in Vitamin B2 - 0.215
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +1300%
Contains more Folate +1093.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Equal in Vitamin B2 - 0.215

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 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

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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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)

All nutrients comparison - raw data values

Nutrient Bean Oatmeal Opinion
Calories 347 68 Bean
Protein 21.42 2.37 Bean
Fats 1.23 1.36 Oatmeal
Vitamin C 6.3 0 Bean
Carbs 62.55 11.67 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.96 Oatmeal
Calcium 113 80 Bean
Potassium 1393 61 Bean
Magnesium 176 26 Bean
Sugar 2.11 0.46 Oatmeal
Fiber 15.5 1.7 Bean
Copper 0.893 0.066 Bean
Zinc 2.28 0.62 Bean
Starch 34.17 10.37 Bean
Phosphorus 411 77 Bean
Sodium 12 49 Bean
Vitamin A 0 433 Oatmeal
Vitamin E 0.21 0.07 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.26 Bean
Vitamin B2 0.212 0.215 Oatmeal
Vitamin B3 1.174 3.025 Oatmeal
Vitamin B5 0.785 0.317 Bean
Vitamin B6 0.474 0.29 Bean
Vitamin B12 0 0
Vitamin K 5.6 0.4 Bean
Folate 525 44 Bean
Trans Fat 0 0.003 Bean
Saturated Fat 0.235 0.226 Oatmeal
Monounsaturated Fat 0.229 0.391 Oatmeal
Polyunsaturated fat 0.407 0.426 Oatmeal
Tryptophan 0.237 0.04 Bean
Threonine 0.81 0.083 Bean
Isoleucine 0.871 0.105 Bean
Leucine 1.558 0.2 Bean
Lysine 1.356 0.135 Bean
Methionine 0.259 0.04 Bean
Phenylalanine 1.095 0.13 Bean
Valine 0.998 0.151 Bean
Histidine 0.556 0.057 Bean
Fructose 0 0

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.