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Bean vs Oat - In-Depth Nutrition Comparison

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Significant differences between Bean and Oat

  • Bean has more Folate, Copper, Potassium, Vitamin B6, and Fiber, however Oat is richer in Manganese, Phosphorus, Zinc, Vitamin B5, and Vitamin C.
  • Oat covers your daily Manganese needs 164% more than Bean.
  • Oat has 9 times less Folate than Bean. Bean has 525µg of Folate, while Oat has 56µg.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Oats.

Infographic

Bean vs Oat 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
4
:
4
Oat
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Contains more Zinc +74.1%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Equal in Iron - 4.72
Equal in Magnesium - 177
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Contains more Zinc +74.1%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Equal in Iron - 4.72
Equal in Magnesium - 177

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
:
2
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B1 - 0.763
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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B1 - 0.763

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
33
Oat
Mineral Summary Score
126
Bean
112
Oat

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
101%
Oat
Carbohydrates
63%
Bean
66%
Oat
Fats
6%
Bean
32%
Oat

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Oat
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?
Oat
Oat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 26)
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)
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.

All nutrients comparison - raw data values

Nutrient Bean Oat Opinion
Calories 347 389 Oat
Protein 21.42 16.89 Bean
Fats 1.23 6.9 Oat
Vitamin C 6.3 0 Bean
Carbs 62.55 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 4.72 Bean
Calcium 113 54 Bean
Potassium 1393 429 Bean
Magnesium 176 177 Oat
Sugar 2.11 Oat
Fiber 15.5 10.6 Bean
Copper 0.893 0.626 Bean
Zinc 2.28 3.97 Oat
Starch 34.17 Bean
Phosphorus 411 523 Oat
Sodium 12 2 Oat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.713 0.763 Oat
Vitamin B2 0.212 0.139 Bean
Vitamin B3 1.174 0.961 Bean
Vitamin B5 0.785 1.349 Oat
Vitamin B6 0.474 0.119 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 56 Bean
Trans Fat 0 Oat
Saturated Fat 0.235 1.217 Bean
Monounsaturated Fat 0.229 2.178 Oat
Polyunsaturated fat 0.407 2.535 Oat
Tryptophan 0.237 0.234 Bean
Threonine 0.81 0.575 Bean
Isoleucine 0.871 0.694 Bean
Leucine 1.558 1.284 Bean
Lysine 1.356 0.701 Bean
Methionine 0.259 0.312 Oat
Phenylalanine 1.095 0.895 Bean
Valine 0.998 0.937 Bean
Histidine 0.556 0.405 Bean
Fructose 0 Bean

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. 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.