Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans
  5. Compare
  6. Kidney beans vs. Oat

Kidney beans vs. Oat — In-Depth Nutrition Comparison

Compare

What are the main differences between Kidney beans and Oat?

  • Kidney beans is richer in Folate, while Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Iron, Zinc, Vitamin B5, and Fiber.
  • Oat's daily need coverage for Manganese is 195% higher.
  • Oat has 2 times less Folate than Kidney beans. Kidney beans has 130µg of Folate, while Oat has 56µg.

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

Infographic

Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans
Kidney beans
2
:
8
Oat
Oat
Contains less Sodium -50%
Contains more Calcium +54.3%
Contains more Iron +112.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +279%
Contains more Zinc +297%
Contains more Copper +189.8%
Contains more Manganese +1043.3%
Equal in Potassium - 429
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains less Sodium -50%
Contains more Calcium +54.3%
Contains more Iron +112.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +279%
Contains more Zinc +297%
Contains more Copper +189.8%
Contains more Manganese +1043.3%
Equal in Potassium - 429

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
Kidney beans
5
:
4
Oat
Oat
Contains more Vitamin C +∞%
Contains more Folate +132.1%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +513.2%
Equal in Vitamin B6 - 0.119
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 Folate +132.1%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +513.2%
Equal in Vitamin B6 - 0.119

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Oat
Oat
Contains more Water +714.4%
Contains more Protein +94.8%
Contains more Fats +1280%
Contains more Carbs +190.7%
Contains more Other +57.8%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 Water +714.4%
Contains more Protein +94.8%
Contains more Fats +1280%
Contains more Carbs +190.7%
Contains more Other +57.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Oat
Oat
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +5484.6%
Contains more Polyunsaturated fat +811.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +5484.6%
Contains more Polyunsaturated 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 Oat
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 Oat Opinion
Net carbs 16.4g 55.67g Oat
Protein 8.67g 16.89g Oat
Fats 0.5g 6.9g Oat
Carbs 22.8g 66.27g Oat
Calories 127kcal 389kcal Oat
Sugar 0.32g Oat
Fiber 6.4g 10.6g Oat
Calcium 35mg 54mg Oat
Iron 2.22mg 4.72mg Oat
Magnesium 42mg 177mg Oat
Phosphorus 138mg 523mg Oat
Potassium 405mg 429mg Oat
Sodium 1mg 2mg Kidney beans
Zinc 1mg 3.97mg Oat
Copper 0.216mg 0.626mg Oat
Manganese 0.43mg 4.916mg Oat
Selenium 1.1µg Kidney beans
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.763mg Oat
Vitamin B2 0.058mg 0.139mg Oat
Vitamin B3 0.578mg 0.961mg Oat
Vitamin B5 0.22mg 1.349mg Oat
Vitamin B6 0.12mg 0.119mg Kidney beans
Folate 130µg 56µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.234mg Oat
Threonine 0.319mg 0.575mg Oat
Isoleucine 0.41mg 0.694mg Oat
Leucine 0.736mg 1.284mg Oat
Lysine 0.607mg 0.701mg Oat
Methionine 0.113mg 0.312mg Oat
Phenylalanine 0.511mg 0.895mg Oat
Valine 0.5mg 0.937mg Oat
Histidine 0.238mg 0.405mg Oat
Saturated Fat 0.073g 1.217g Kidney beans
Monounsaturated Fat 0.039g 2.178g Oat
Polyunsaturated fat 0.278g 2.535g Oat

Which food is preferable for your diet?

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

People also compare

Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw
Oat
Oat vs Wheat
Wheat
Oat
Oat vs Arborio rice
Arborio rice
Oat
Oat vs Glutinous rice
Glutinous rice

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
33%
Oat
Minerals Daily Need Coverage Score
38%
Kidney beans
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat
Oat 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. 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.