Kidney beans vs. Oatmeal — In-Depth Nutrition Comparison

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Differences between kidney beans and oatmeal

Kidney beans has more folate, fiber, copper, potassium, and phosphorus, while oatmeal has more iron, vitamin B3, vitamin B6, vitamin B2, and vitamin A.
Oatmeal's daily need coverage for iron is 47% higher.
Oatmeal contains 7 times less potassium than kidney beans. Kidney beans contains 405mg of potassium, while oatmeal contains 61mg.
Kidney beans has a lower glycemic index. The glycemic index of kidney beans is 22, while the glycemic index of oatmeal is 79.

The food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt 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.

Kidney beans

Oatmeal

Contains more MagnesiumMagnesium	+61.5%
Contains more PotassiumPotassium	+563.9%
Contains more CopperCopper	+227.3%
Contains more ZincZinc	+61.3%
Contains more PhosphorusPhosphorus	+79.2%
Contains less SodiumSodium	-98%

Contains more CalciumCalcium	+128.6%
Contains more IronIron	+168.5%
Contains more ManganeseManganese	+29.8%
Contains more SeleniumSelenium	+354.5%

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.

Kidney beans

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+2000%
Contains more FolateFolate	+195.5%
Contains more CholineCholine	+548.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+133.3%
Contains more Vitamin B1Vitamin B1	+62.5%
Contains more Vitamin B2Vitamin B2	+270.7%
Contains more Vitamin B3Vitamin B3	+423.4%
Contains more Vitamin B5Vitamin B5	+44.1%
Contains more Vitamin B6Vitamin B6	+141.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.22mg	5.96mg	47%
Folate	130µg	44µg	22%
Fiber	6.4g	1.7g	19%
Copper	0.216mg	0.066mg	17%
Vitamin B3	0.578mg	3.025mg	15%
Vitamin A	0µg	130µg	14%
Vitamin B6	0.12mg	0.29mg	13%
Protein	8.67g	2.37g	13%
Vitamin B2	0.058mg	0.215mg	12%
Potassium	405mg	61mg	10%
Phosphorus	138mg	77mg	9%
Vitamin B1	0.16mg	0.26mg	8%
Selenium	1.1µg	5µg	7%
Vitamin K	8.4µg	0.4µg	7%
Manganese	0.43mg	0.558mg	6%
Calcium	35mg	80mg	5%
Choline	30.5mg	4.7mg	5%
Starch		10.37g	4%
Magnesium	42mg	26mg	4%
Carbs	22.8g	11.67g	4%
Calories	127kcal	68kcal	3%
Zinc	1mg	0.62mg	3%
Sodium	1mg	49mg	2%
Vitamin B5	0.22mg	0.317mg	2%
Monounsaturated fat	0.039g	0.391g	1%
Vitamin C	1.2mg	0mg	1%
Polyunsaturated fat	0.278g	0.426g	1%
Fats	0.5g	1.36g	1%
Saturated fat	0.073g	0.226g	1%
Net carbs	16.4g	9.97g	N/A
Sugar	0.32g	0.46g	N/A
Vitamin E	0.03mg	0.07mg	0%
Trans fat	0g	0.003g	N/A
Tryptophan	0.104mg	0.04mg	0%
Threonine	0.319mg	0.083mg	0%
Isoleucine	0.41mg	0.105mg	0%
Leucine	0.736mg	0.2mg	0%
Lysine	0.607mg	0.135mg	0%
Methionine	0.113mg	0.04mg	0%
Phenylalanine	0.511mg	0.13mg	0%
Valine	0.5mg	0.151mg	0%
Histidine	0.238mg	0.057mg	0%