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Kidney bean vs Oat - In-Depth Nutrition Comparison

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A recap on differences between Kidney bean and Oat

  • Kidney bean is higher in Folate, Fiber, Iron, Copper, Potassium, and Vitamin B6, yet Oat is higher in Manganese, Vitamin B1, Phosphorus, and Vitamin B5.
  • Oat covers your daily Manganese needs 169% more than Kidney bean.
  • Kidney bean contains 7 times more Folate than Oat. While Kidney bean contains 394µg of Folate, Oat contains only 56µg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Oats.

Infographic

Kidney bean vs Oat 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
4
:
4
Oat
Oat
Contains more Calcium +164.8%
Contains more Iron +73.7%
Contains more Potassium +227.7%
Contains more Copper +53%
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +164.8%
Contains more Iron +73.7%
Contains more Potassium +227.7%
Contains more Copper +53%
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%

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
7
:
2
Oat
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Folate +603.6%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Folate +603.6%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney bean
Kidney bean
3
:
2
Oat
Oat
Contains more Protein +39.6%
Contains more Water +42.9%
Contains more Other +122.7%
Contains more Fats +731.3%
Contains more Carbs +10.4%
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
Oat
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 Protein +39.6%
Contains more Water +42.9%
Contains more Other +122.7%
Contains more Fats +731.3%
Contains more Carbs +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney bean
Kidney bean
1
:
2
Oat
Oat
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +454.7%
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -90.1%
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +454.7%

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kidney bean Oat Opinion
Net carbs 35.11g 55.67g Oat
Protein 23.58g 16.89g Kidney bean
Fats 0.83g 6.9g Oat
Carbs 60.01g 66.27g Oat
Calories 333kcal 389kcal Oat
Sugar 2.23g Oat
Fiber 24.9g 10.6g Kidney bean
Calcium 143mg 54mg Kidney bean
Iron 8.2mg 4.72mg Kidney bean
Magnesium 140mg 177mg Oat
Phosphorus 407mg 523mg Oat
Potassium 1406mg 429mg Kidney bean
Sodium 24mg 2mg Oat
Zinc 2.79mg 3.97mg Oat
Copper 0.958mg 0.626mg Kidney bean
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.763mg Oat
Vitamin B2 0.219mg 0.139mg Kidney bean
Vitamin B3 2.06mg 0.961mg Kidney bean
Vitamin B5 0.78mg 1.349mg Oat
Vitamin B6 0.397mg 0.119mg Kidney bean
Folate 394µg 56µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.234mg Kidney bean
Threonine 0.992mg 0.575mg Kidney bean
Isoleucine 1.041mg 0.694mg Kidney bean
Leucine 1.882mg 1.284mg Kidney bean
Lysine 1.618mg 0.701mg Kidney bean
Methionine 0.355mg 0.312mg Kidney bean
Phenylalanine 1.275mg 0.895mg Kidney bean
Valine 1.233mg 0.937mg Kidney bean
Histidine 0.656mg 0.405mg Kidney bean
Saturated Fat 0.12g 1.217g Kidney bean
Monounsaturated Fat 0.064g 2.178g Oat
Polyunsaturated fat 0.457g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Oat
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
33%
Oat
Minerals Daily Need Coverage Score
143%
Kidney bean
112%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 1.097g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 37)
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)
Which food is richer in minerals?
?
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.

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. Oat - 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.