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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
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" 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 Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Equal in Iron - 4.72
Equal in Magnesium - 177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 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

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

All nutrients comparison - raw data values

Nutrient Bean Oat Opinion
Net carbs 47.05g 55.67g Oat
Protein 21.42g 16.89g Bean
Fats 1.23g 6.9g Oat
Carbs 62.55g 66.27g Oat
Calories 347kcal 389kcal Oat
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g g Oat
Fiber 15.5g 10.6g Bean
Calcium 113mg 54mg Bean
Iron 5.07mg 4.72mg Bean
Magnesium 176mg 177mg Oat
Phosphorus 411mg 523mg Oat
Potassium 1393mg 429mg Bean
Sodium 12mg 2mg Oat
Zinc 2.28mg 3.97mg Oat
Copper 0.893mg 0.626mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.763mg Oat
Vitamin B2 0.212mg 0.139mg Bean
Vitamin B3 1.174mg 0.961mg Bean
Vitamin B5 0.785mg 1.349mg Oat
Vitamin B6 0.474mg 0.119mg Bean
Folate 525µg 56µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg µg Bean
Tryptophan 0.237mg 0.234mg Bean
Threonine 0.81mg 0.575mg Bean
Isoleucine 0.871mg 0.694mg Bean
Leucine 1.558mg 1.284mg Bean
Lysine 1.356mg 0.701mg Bean
Methionine 0.259mg 0.312mg Oat
Phenylalanine 1.095mg 0.895mg Bean
Valine 0.998mg 0.937mg Bean
Histidine 0.556mg 0.405mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 0.235g 1.217g Bean
Monounsaturated Fat 0.229g 2.178g Oat
Polyunsaturated fat 0.407g 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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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

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.

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.