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Bean vs. Oat — In-Depth Nutrition Comparison

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What are the differences between Bean and Oat?

  • The amount of Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Zinc, Fiber, Folate, and Vitamin B2 in Oat is higher than in Bean.
  • Oat's daily need coverage for Phosphorus is 60% more.
  • Bean has less Saturated Fat.

We used Beans, baked, canned, no salt added and Oats types in this article.

Infographic

Bean 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.
Bean
2
:
8
Oat
Contains less Sodium -50%
Contains more Iron +1527.6%
Contains more Magnesium +453.1%
Contains more Phosphorus +402.9%
Contains more Potassium +44.9%
Contains more Zinc +183.6%
Contains more Copper +203.9%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
Contains more Iron +1527.6%
Contains more Magnesium +453.1%
Contains more Phosphorus +402.9%
Contains more Potassium +44.9%
Contains more Zinc +183.6%
Contains more Copper +203.9%
Equal in Calcium - 54

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
5
:
5
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B3 +123.5%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.119
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B3 +123.5%
Contains more Folate +133.3%
Equal in Vitamin B6 - 0.119

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
1
:
4
Oat
Contains more Water +783.2%
Contains more Protein +251.9%
Contains more Fats +1625%
Contains more Carbs +223.4%
Equal in Other - 1.72
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 Water +783.2%
Contains more Protein +251.9%
Contains more Fats +1625%
Contains more Carbs +223.4%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
:
2
Oat
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +6122.9%
Contains more Polyunsaturated fat +1373.8%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +6122.9%
Contains more Polyunsaturated fat +1373.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Oat Opinion
Net carbs 14.99g 55.67g Oat
Protein 4.8g 16.89g Oat
Fats 0.4g 6.9g Oat
Carbs 20.49g 66.27g Oat
Calories 105kcal 389kcal Oat
Sugar 7.78g Oat
Fiber 5.5g 10.6g Oat
Calcium 50mg 54mg Oat
Iron 0.29mg 4.72mg Oat
Magnesium 32mg 177mg Oat
Phosphorus 104mg 523mg Oat
Potassium 296mg 429mg Oat
Sodium 1mg 2mg Bean
Zinc 1.4mg 3.97mg Oat
Copper 0.206mg 0.626mg Oat
Manganese 4.916mg Oat
Selenium 4.5µg Bean
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.763mg Oat
Vitamin B2 0.06mg 0.139mg Oat
Vitamin B3 0.43mg 0.961mg Oat
Vitamin B5 1.349mg Oat
Vitamin B6 0.13mg 0.119mg Bean
Folate 24µg 56µg Oat
Vitamin K 0.8µg Bean
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 0.103g 1.217g Bean
Monounsaturated Fat 0.035g 2.178g Oat
Polyunsaturated fat 0.172g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
Minerals Daily Need Coverage Score
25%
Bean
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.114g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.