Kidney beans raw vs. Oatmeal — In-Depth Nutrition Comparison
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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).
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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 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.
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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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