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  6. Kidney beans raw vs. Oats

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.

Infographic

Kidney beans raw vs Oats 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%
Oats
Oats
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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.
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%
Oats
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Oats 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%

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
Oats
Oats
2
17% 7% 66% 8% 2%
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Oats
Oats
2
21% 37% 43%
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%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.