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Kidney bean vs Oatmeal - In-Depth Nutrition Comparison

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Significant differences between Kidney bean and Oatmeal

  • The amount of Copper, Fiber, Folate, Phosphorus, Potassium, Iron, Magnesium, Vitamin B1, Manganese, and Zinc in Kidney bean is higher than in Oatmeal.
  • Kidney bean covers your daily Copper needs 99% more than Oatmeal.
  • Oatmeal has 23 times less Potassium than Kidney bean. Kidney bean has 1406mg of Potassium, while Oatmeal has 61mg.

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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
8
:
0
Oatmeal
Oatmeal
Contains more Calcium +78.8%
Contains more Iron +37.6%
Contains more Magnesium +438.5%
Contains more Phosphorus +428.6%
Contains more Potassium +2204.9%
Contains less Sodium -51%
Contains more Zinc +350%
Contains more Copper +1351.5%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Calcium +78.8%
Contains more Iron +37.6%
Contains more Magnesium +438.5%
Contains more Phosphorus +428.6%
Contains more Potassium +2204.9%
Contains less Sodium -51%
Contains more Zinc +350%
Contains more Copper +1351.5%

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
Kidney bean
Kidney bean
8
:
2
Oatmeal
Oatmeal
Contains more Vitamin E +214.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.5%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +36.9%
Contains more Folate +795.5%
Contains more Vitamin K +4650%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +46.8%
Equal in Vitamin B2 - 0.215
Kidney bean
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +214.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103.5%
Contains more Vitamin B5 +146.1%
Contains more Vitamin B6 +36.9%
Contains more Folate +795.5%
Contains more Vitamin K +4650%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +46.8%
Equal in Vitamin B2 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Oatmeal
Oatmeal
Contains more Protein +894.9%
Contains more Carbs +414.2%
Contains more Other +571.9%
Contains more Fats +63.9%
Contains more Water +615.1%
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Oatmeal
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 Protein +894.9%
Contains more Carbs +414.2%
Contains more Other +571.9%
Contains more Fats +63.9%
Contains more Water +615.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
2
:
1
Oatmeal
Oatmeal
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +510.9%
Equal in Polyunsaturated fat - 0.426
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +510.9%
Equal in Polyunsaturated fat - 0.426

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.
Kidney bean Oatmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Oatmeal Opinion
Net carbs 35.11g 9.97g Kidney bean
Protein 23.58g 2.37g Kidney bean
Fats 0.83g 1.36g Oatmeal
Carbs 60.01g 11.67g Kidney bean
Calories 333kcal 68kcal Kidney bean
Starch 10.37g Oatmeal
Sugar 2.23g 0.46g Oatmeal
Fiber 24.9g 1.7g Kidney bean
Calcium 143mg 80mg Kidney bean
Iron 8.2mg 5.96mg Kidney bean
Magnesium 140mg 26mg Kidney bean
Phosphorus 407mg 77mg Kidney bean
Potassium 1406mg 61mg Kidney bean
Sodium 24mg 49mg Kidney bean
Zinc 2.79mg 0.62mg Kidney bean
Copper 0.958mg 0.066mg Kidney bean
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.22mg 0.07mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.26mg Kidney bean
Vitamin B2 0.219mg 0.215mg Kidney bean
Vitamin B3 2.06mg 3.025mg Oatmeal
Vitamin B5 0.78mg 0.317mg Kidney bean
Vitamin B6 0.397mg 0.29mg Kidney bean
Folate 394µg 44µg Kidney bean
Vitamin K 19µg 0.4µg Kidney bean
Tryptophan 0.279mg 0.04mg Kidney bean
Threonine 0.992mg 0.083mg Kidney bean
Isoleucine 1.041mg 0.105mg Kidney bean
Leucine 1.882mg 0.2mg Kidney bean
Lysine 1.618mg 0.135mg Kidney bean
Methionine 0.355mg 0.04mg Kidney bean
Phenylalanine 1.275mg 0.13mg Kidney bean
Valine 1.233mg 0.151mg Kidney bean
Histidine 0.656mg 0.057mg Kidney bean
Trans Fat 0g 0.003g Kidney bean
Saturated Fat 0.12g 0.226g Kidney bean
Monounsaturated Fat 0.064g 0.391g Oatmeal
Polyunsaturated fat 0.457g 0.426g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
27%
Oatmeal
Minerals Daily Need Coverage Score
143%
Kidney bean
44%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.77g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.2)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney bean - 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.