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Oatmeal vs Bean - In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Bean

  • Oatmeal has less Folate, Copper, Fiber, Phosphorus, Selenium, Potassium, Vitamin B1, Magnesium, Manganese, and Zinc.
  • Bean covers your daily Folate needs 120% more than Oatmeal.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, pinto, mature seeds, raw.

Infographic

Oatmeal vs Bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Bean
Contains more Iron +17.6%
Contains more Calcium +41.3%
Contains more Potassium +2183.6%
Contains more Magnesium +576.9%
Contains more Copper +1253%
Contains more Zinc +267.7%
Contains more Phosphorus +433.8%
Contains less Sodium -75.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +17.6%
Contains more Calcium +41.3%
Contains more Potassium +2183.6%
Contains more Magnesium +576.9%
Contains more Copper +1253%
Contains more Zinc +267.7%
Contains more Phosphorus +433.8%
Contains less Sodium -75.5%

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
:
7
Bean
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +1300%
Contains more Folate +1093.2%
Equal in Vitamin B2 - 0.212
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +157.7%
Contains more Vitamin C +∞%
Contains more Vitamin E +200%
Contains more Vitamin B1 +174.2%
Contains more Vitamin B5 +147.6%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +1300%
Contains more Folate +1093.2%
Equal in Vitamin B2 - 0.212

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.
Oatmeal Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Bean Opinion
Calories 68kcal 347kcal Bean
Protein 2.37g 21.42g Bean
Fats 1.36g 1.23g Oatmeal
Vitamin C 0mg 6.3mg Bean
Net carbs 9.97g 47.05g Bean
Carbs 11.67g 62.55g Bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.96mg 5.07mg Oatmeal
Calcium 80mg 113mg Bean
Potassium 61mg 1393mg Bean
Magnesium 26mg 176mg Bean
Sugar 0.46g 2.11g Oatmeal
Fiber 1.7g 15.5g Bean
Copper 0.066mg 0.893mg Bean
Zinc 0.62mg 2.28mg Bean
Starch 10.37g 34.17g Bean
Phosphorus 77mg 411mg Bean
Sodium 49mg 12mg Bean
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 0.21mg Bean
Vitamin D 0µg 0µg
Vitamin B1 0.26mg 0.713mg Bean
Vitamin B2 0.215mg 0.212mg Oatmeal
Vitamin B3 3.025mg 1.174mg Oatmeal
Vitamin B5 0.317mg 0.785mg Bean
Vitamin B6 0.29mg 0.474mg Bean
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 5.6µg Bean
Folate 44µg 525µg Bean
Trans Fat 0.003g 0g Bean
Saturated Fat 0.226g 0.235g Oatmeal
Monounsaturated Fat 0.391g 0.229g Oatmeal
Polyunsaturated fat 0.426g 0.407g Oatmeal
Tryptophan 0.04mg 0.237mg Bean
Threonine 0.083mg 0.81mg Bean
Isoleucine 0.105mg 0.871mg Bean
Leucine 0.2mg 1.558mg Bean
Lysine 0.135mg 1.356mg Bean
Methionine 0.04mg 0.259mg Bean
Phenylalanine 0.13mg 1.095mg Bean
Valine 0.151mg 0.998mg Bean
Histidine 0.057mg 0.556mg Bean
Fructose 0g 0g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
27
Oatmeal
70
Bean
Mineral Summary Score
44
Oatmeal
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Oatmeal
129%
Bean
Carbohydrates
12%
Oatmeal
63%
Bean
Fats
6%
Oatmeal
6%
Bean

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.65g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.