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  6. Beans vs. Oatmeal

Beans vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between beans and oatmeal

  • Beans have more copper, fiber, zinc, and potassium; however, oatmeal has more iron, vitamin B3, vitamin B6, vitamin B2, vitamin B1, and vitamin A.
  • Oatmeal's daily need coverage for iron is 71% more.
  • Beans have 5 times more potassium than oatmeal. Beans have 296mg of potassium, while oatmeal has 61mg.
  • Oatmeal has a higher glycemic index than beans.

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

Beans 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.
Beans
Beans
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.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin AVitamin A +2500%
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

All nutrients comparison - raw data values

Nutrient Beans Oatmeal DV% diff.
Iron 0.29mg 5.96mg 71%
Manganese 0.558mg 24%
Copper 0.206mg 0.066mg 16%
Vitamin B3 0.43mg 3.025mg 16%
Fiber 5.5g 1.7g 15%
Vitamin A 5µg 130µg 14%
Vitamin B2 0.06mg 0.215mg 12%
Vitamin B6 0.13mg 0.29mg 12%
Vitamin B1 0.15mg 0.26mg 9%
Potassium 296mg 61mg 7%
Zinc 1.4mg 0.62mg 7%
Vitamin B5 0.317mg 6%
Protein 4.8g 2.37g 5%
Folate 24µg 44µg 5%
Choline 30.8mg 4.7mg 5%
Starch 10.37g 4%
Phosphorus 104mg 77mg 4%
Vitamin C 3.1mg 0mg 3%
Carbs 20.49g 11.67g 3%
Calcium 50mg 80mg 3%
Calories 105kcal 68kcal 2%
Sodium 1mg 49mg 2%
Polyunsaturated fat 0.172g 0.426g 2%
Fats 0.4g 1.36g 1%
Magnesium 32mg 26mg 1%
Vitamin E 0.15mg 0.07mg 1%
Selenium 4.5µg 5µg 1%
Saturated fat 0.103g 0.226g 1%
Monounsaturated fat 0.035g 0.391g 1%
Protein per 100 calories 4.6g 3.5g N/A
Calories per 10 g protein 219kcal 287kcal N/A
Weight per 100 calories 95g 147g N/A
Net carbs 14.99g 9.97g N/A
Sugar 7.78g 0.46g N/A
Vitamin K 0.8µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
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
Beans
Beans
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%

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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. Beans - 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.