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Kidney beans vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and oats?

  • Kidney beans is richer in folate, while oats are higher in manganese, phosphorus, vitamin B1, copper, magnesium, iron, zinc, vitamin B5, and fiber.
  • Oats' daily need coverage for manganese is 195% higher.
  • Oats have 2 times less folate than kidney beans. Kidney beans has 130µg of folate, while oats have 56µg.
  • Oats have a higher glycemic index (59) than kidney beans (22).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Oats types in this comparison.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Oats
7
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 less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +321.4%
Contains more CalciumCalcium +54.3%
Contains more IronIron +112.6%
Contains more CopperCopper +189.8%
Contains more ZincZinc +297%
Contains more PhosphorusPhosphorus +279%
Contains more ManganeseManganese +1043.3%
~equal in Potassium ~429mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Oats
4
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 KVitamin K +∞%
Contains more FolateFolate +132.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +376.9%
Contains more Vitamin B2Vitamin B2 +139.7%
Contains more Vitamin B3Vitamin B3 +66.3%
Contains more Vitamin B5Vitamin B5 +513.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Oats
4
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 WaterWater +714.4%
Contains more ProteinProtein +94.8%
Contains more FatsFats +1280%
Contains more CarbsCarbs +190.7%
Contains more OtherOther +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
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 -94%
Contains more Mono. FatMonounsaturated fat +5484.6%
Contains more Poly. FatPolyunsaturated fat +811.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans Oats
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Oats DV% diff.
Manganese 0.43mg 4.916mg 195%
Phosphorus 138mg 523mg 55%
Vitamin B1 0.16mg 0.763mg 50%
Copper 0.216mg 0.626mg 46%
Magnesium 42mg 177mg 32%
Iron 2.22mg 4.72mg 31%
Zinc 1mg 3.97mg 27%
Vitamin B5 0.22mg 1.349mg 23%
Folate 130µg 56µg 19%
Fiber 6.4g 10.6g 17%
Protein 8.67g 16.89g 16%
Polyunsaturated fat 0.278g 2.535g 15%
Carbs 22.8g 66.27g 14%
Calories 127kcal 389kcal 13%
Fats 0.5g 6.9g 10%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Vitamin B2 0.058mg 0.139mg 6%
Saturated fat 0.073g 1.217g 5%
Monounsaturated fat 0.039g 2.178g 5%
Selenium 1.1µg 2%
Calcium 35mg 54mg 2%
Vitamin B3 0.578mg 0.961mg 2%
Potassium 405mg 429mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 55.67g N/A
Sugar 0.32g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin B6 0.12mg 0.119mg 0%
Tryptophan 0.104mg 0.234mg 0%
Threonine 0.319mg 0.575mg 0%
Isoleucine 0.41mg 0.694mg 0%
Leucine 0.736mg 1.284mg 0%
Lysine 0.607mg 0.701mg 0%
Methionine 0.113mg 0.312mg 0%
Phenylalanine 0.511mg 0.895mg 0%
Valine 0.5mg 0.937mg 0%
Histidine 0.238mg 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
30%
Oats
Minerals Daily Need Coverage Score
38%
Kidney beans
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.6)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kidney beans
Kidney beans is lower in Saturated fat (difference - 1.144g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.