Kidney beans raw vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between kidney beans raw and oats
- Kidney beans raw is higher in folate, fiber, iron, copper, potassium, and vitamin B6, yet oats are higher in manganese, vitamin B1, phosphorus, and vitamin B5.
- Oats cover your daily manganese needs 169% more than kidney beans raw.
- Kidney beans raw contains 7 times more folate than oats. While kidney beans raw contains 394µg of folate, oats contain only 56µg.
- The glycemic index of kidney beans raw is lower.
Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Oats.
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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 CalciumCalcium | +164.8% |
| Contains more PotassiumPotassium | +227.7% |
| Contains more IronIron | +73.7% |
| Contains more CopperCopper | +53% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +26.4% |
| Contains more ZincZinc | +42.3% |
| Contains more PhosphorusPhosphorus | +28.5% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +381.5% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.6% |
| Contains more Vitamin B3Vitamin B3 | +114.4% |
| Contains more Vitamin B6Vitamin B6 | +233.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +603.6% |
| Contains more Vitamin B1Vitamin B1 | +44.2% |
| Contains more Vitamin B5Vitamin B5 | +72.9% |
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:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
| Contains more ProteinProtein | +39.6% |
| Contains more WaterWater | +42.9% |
| Contains more OtherOther | +122.7% |
| Contains more FatsFats | +731.3% |
| Contains more CarbsCarbs | +10.4% |
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
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
| Contains less Sat. FatSaturated fat | -90.1% |
| Contains more Mono. FatMonounsaturated fat | +3303.1% |
| Contains more Poly. FatPolyunsaturated fat | +454.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.021mg | 4.916mg | 169% |
| Folate | 394µg | 56µg | 85% |
| Fiber | 24.9g | 10.6g | 57% |
| Iron | 8.2mg | 4.72mg | 44% |
| Copper | 0.958mg | 0.626mg | 37% |
| Potassium | 1406mg | 429mg | 29% |
| Vitamin B6 | 0.397mg | 0.119mg | 21% |
| Vitamin B1 | 0.529mg | 0.763mg | 20% |
| Phosphorus | 407mg | 523mg | 17% |
| Vitamin K | 19µg | 16% | |
| Polyunsaturated fat | 0.457g | 2.535g | 14% |
| Protein | 23.58g | 16.89g | 13% |
| Zinc | 2.79mg | 3.97mg | 11% |
| Vitamin B5 | 0.78mg | 1.349mg | 11% |
| Calcium | 143mg | 54mg | 9% |
| Magnesium | 140mg | 177mg | 9% |
| Fats | 0.83g | 6.9g | 9% |
| Vitamin B3 | 2.06mg | 0.961mg | 7% |
| Selenium | 3.2µg | 6% | |
| Vitamin B2 | 0.219mg | 0.139mg | 6% |
| Saturated fat | 0.12g | 1.217g | 5% |
| Monounsaturated fat | 0.064g | 2.178g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Calories | 333kcal | 389kcal | 3% |
| Carbs | 60.01g | 66.27g | 2% |
| Vitamin E | 0.22mg | 1% | |
| Sodium | 24mg | 2mg | 1% |
| Net carbs | 35.11g | 55.67g | N/A |
| Sugar | 2.23g | N/A | |
| Tryptophan | 0.279mg | 0.234mg | 0% |
| Threonine | 0.992mg | 0.575mg | 0% |
| Isoleucine | 1.041mg | 0.694mg | 0% |
| Leucine | 1.882mg | 1.284mg | 0% |
| Lysine | 1.618mg | 0.701mg | 0% |
| Methionine | 0.355mg | 0.312mg | 0% |
| Phenylalanine | 1.275mg | 0.895mg | 0% |
| Valine | 1.233mg | 0.937mg | 0% |
| Histidine | 0.656mg | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
30%
Minerals Daily Need Coverage Score
130%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 22mg)
Which food is cheaper?
Oats is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 1.097g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.