Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans raw
  5. Compare
  6. Kidney beans raw vs. Oatmeal

Kidney beans raw vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Significant differences between kidney beans raw and oatmeal

  • The amount of copper, fiber, folate, phosphorus, potassium, iron, magnesium, vitamin B1, manganese, and zinc in kidney beans raw is higher than in oatmeal.
  • Kidney beans raw covers your daily copper needs 99% more than oatmeal.
  • Oatmeal has 23 times less potassium than kidney beans raw. Kidney beans raw has 1406mg of potassium, while oatmeal has 61mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of kidney beans raw is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Kidney beans raw vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +438.5%
Contains more CalciumCalcium +78.8%
Contains more PotassiumPotassium +2204.9%
Contains more IronIron +37.6%
Contains more CopperCopper +1351.5%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +83%
Contains more SeleniumSelenium +56.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +214.3%
Contains more Vitamin B1Vitamin B1 +103.5%
Contains more Vitamin B5Vitamin B5 +146.1%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more Vitamin KVitamin K +4650%
Contains more FolateFolate +795.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +46.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Oatmeal DV% diff.
Copper 0.958mg 0.066mg 99%
Fiber 24.9g 1.7g 93%
Folate 394µg 44µg 88%
Phosphorus 407mg 77mg 47%
Protein 23.58g 2.37g 42%
Potassium 1406mg 61mg 40%
Iron 8.2mg 5.96mg 28%
Magnesium 140mg 26mg 27%
Vitamin B1 0.529mg 0.26mg 22%
Manganese 1.021mg 0.558mg 20%
Zinc 2.79mg 0.62mg 20%
Vitamin K 19µg 0.4µg 16%
Carbs 60.01g 11.67g 16%
Vitamin A 0µg 130µg 14%
Calories 333kcal 68kcal 13%
Vitamin B5 0.78mg 0.317mg 9%
Vitamin B6 0.397mg 0.29mg 8%
Vitamin B3 2.06mg 3.025mg 6%
Calcium 143mg 80mg 6%
Vitamin C 4.5mg 0mg 5%
Starch 10.37g 4%
Selenium 3.2µg 5µg 3%
Monounsaturated fat 0.064g 0.391g 1%
Vitamin E 0.22mg 0.07mg 1%
Fats 0.83g 1.36g 1%
Sodium 24mg 49mg 1%
Choline 4.7mg 1%
Net carbs 35.11g 9.97g N/A
Sugar 2.23g 0.46g N/A
Vitamin B2 0.219mg 0.215mg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.12g 0.226g 0%
Polyunsaturated fat 0.457g 0.426g 0%
Tryptophan 0.279mg 0.04mg 0%
Threonine 0.992mg 0.083mg 0%
Isoleucine 1.041mg 0.105mg 0%
Leucine 1.882mg 0.2mg 0%
Lysine 1.618mg 0.135mg 0%
Methionine 0.355mg 0.04mg 0%
Phenylalanine 1.275mg 0.13mg 0%
Valine 1.233mg 0.151mg 0%
Histidine 0.656mg 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +894.9%
Contains more CarbsCarbs +414.2%
Contains more OtherOther +571.9%
Contains more FatsFats +63.9%
Contains more WaterWater +615.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +510.9%
~equal in Polyunsaturated fat ~0.426g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.