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
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Folate | 24µg | 56µg | 8% |
| Selenium | 4.5µg | 8% | |
| Vitamin B2 | 0.06mg | 0.139mg | 6% |
| Choline | 30.8mg | 6% | |
| Monounsaturated fat | 0.035g | 2.178g | 5% |
| Saturated fat | 0.103g | 1.217g | 5% |
| Potassium | 296mg | 429mg | 4% |
| Vitamin B3 | 0.43mg | 0.961mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin B6 | 0.13mg | 0.119mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| 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
| 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
| Contains less Sat. FatSaturated fat | -91.5% |
| Contains more Mono. FatMonounsaturated fat | +6122.9% |
| Contains more Poly. FatPolyunsaturated fat | +1373.8% |
