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Beans vs. Oats — In-Depth Nutrition Comparison

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What are the differences between beans and oats?

  • The amount of phosphorus, iron, vitamin B1, copper, magnesium, zinc, fiber, folate, and vitamin B2 in oats is higher than in beans.
  • Oats' daily need coverage for phosphorus is 60% more.
  • Beans have less saturated fat.
  • Beans have a lower glycemic index (33) than oats (59).

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

Infographic

Beans vs Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
2
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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +1527.6%
Contains more CopperCopper +203.9%
Contains more ZincZinc +183.6%
Contains more PhosphorusPhosphorus +402.9%
~equal in Calcium ~54mg

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
4
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%
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +408.7%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B3Vitamin B3 +123.5%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Oats DV% diff.
Manganese 4.916mg 214%
Phosphorus 104mg 523mg 60%
Iron 0.29mg 4.72mg 55%
Vitamin B1 0.15mg 0.763mg 51%
Copper 0.206mg 0.626mg 47%
Magnesium 32mg 177mg 35%
Vitamin B5 1.349mg 27%
Protein 4.8g 16.89g 24%
Zinc 1.4mg 3.97mg 23%
Fiber 5.5g 10.6g 20%
Polyunsaturated fat 0.172g 2.535g 16%
Carbs 20.49g 66.27g 15%
Calories 105kcal 389kcal 14%
Fats 0.4g 6.9g 10%
Selenium 4.5µg 8%
Folate 24µg 56µg 8%
Vitamin B2 0.06mg 0.139mg 6%
Choline 30.8mg 6%
Saturated fat 0.103g 1.217g 5%
Monounsaturated fat 0.035g 2.178g 5%
Potassium 296mg 429mg 4%
Vitamin C 3.1mg 0mg 3%
Vitamin B3 0.43mg 0.961mg 3%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 1%
Vitamin B6 0.13mg 0.119mg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 4.3g N/A
Calories per 10 g protein 219kcal 230kcal N/A
Weight per 100 calories 95g 26g N/A
Unsaturated / Saturated Fat ratio 2 3.9 N/A
Net carbs 14.99g 55.67g N/A
Calcium 50mg 54mg 0%
Sugar 7.78g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Oats
Oats
4
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 WaterWater +783.2%
Contains more ProteinProtein +251.9%
Contains more FatsFats +1625%
Contains more CarbsCarbs +223.4%
~equal in Other ~1.72g

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +6122.9%
Contains more Poly. FatPolyunsaturated fat +1373.8%

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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. Oats - 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.