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Oatmeal vs. Bean — In-Depth Nutrition Comparison

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Important differences between Oatmeal and Bean

  • Oatmeal has more Iron, Vitamin B3, Vitamin A RAE, Vitamin B6, Vitamin B2, and Vitamin B1, however, Bean has more Copper, Fiber, Zinc, and Potassium.
  • Oatmeal's daily need coverage for Iron is 71% more.
  • Oatmeal has 26 times more Vitamin A RAE than Bean. Oatmeal has 130µg of Vitamin A RAE, while Bean has 5µg.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, baked, canned, no salt added.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Bean
Contains more Calcium +60%
Contains more Iron +1955.2%
Contains more Selenium +11.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +35.1%
Contains more Potassium +385.2%
Contains less Sodium -98%
Contains more Zinc +125.8%
Contains more Copper +212.1%
Equal in Selenium - 4.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +60%
Contains more Iron +1955.2%
Contains more Selenium +11.1%
Contains more Magnesium +23.1%
Contains more Phosphorus +35.1%
Contains more Potassium +385.2%
Contains less Sodium -98%
Contains more Zinc +125.8%
Contains more Copper +212.1%
Equal in Selenium - 4.5

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.
:
4
Bean
Contains more Vitamin A +308.5%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +603.5%
Contains more Vitamin B6 +123.1%
Contains more Folate +83.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Choline +555.3%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 17% 2%
Contains more Vitamin A +308.5%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +258.3%
Contains more Vitamin B3 +603.5%
Contains more Vitamin B6 +123.1%
Contains more Folate +83.3%
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Choline +555.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bean
Contains more Fats +240%
Contains more Water +15.7%
Contains more Protein +102.5%
Contains more Carbs +75.6%
Contains more Other +200%
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Fats +240%
Contains more Water +15.7%
Contains more Protein +102.5%
Contains more Carbs +75.6%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bean
Contains more Monounsaturated Fat +1017.1%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -54.4%
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +1017.1%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -54.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Bean Opinion
Net carbs 9.97g 14.99g Bean
Protein 2.37g 4.8g Bean
Fats 1.36g 0.4g Oatmeal
Carbs 11.67g 20.49g Bean
Calories 68kcal 105kcal Bean
Starch 10.37g Oatmeal
Sugar 0.46g 7.78g Oatmeal
Fiber 1.7g 5.5g Bean
Calcium 80mg 50mg Oatmeal
Iron 5.96mg 0.29mg Oatmeal
Magnesium 26mg 32mg Bean
Phosphorus 77mg 104mg Bean
Potassium 61mg 296mg Bean
Sodium 49mg 1mg Bean
Zinc 0.62mg 1.4mg Bean
Copper 0.066mg 0.206mg Bean
Manganese 0.558mg Oatmeal
Selenium 5µg 4.5µg Oatmeal
Vitamin A 433IU 106IU Oatmeal
Vitamin A RAE 130µg 5µg Oatmeal
Vitamin E 0.07mg 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.26mg 0.15mg Oatmeal
Vitamin B2 0.215mg 0.06mg Oatmeal
Vitamin B3 3.025mg 0.43mg Oatmeal
Vitamin B5 0.317mg Oatmeal
Vitamin B6 0.29mg 0.13mg Oatmeal
Folate 44µg 24µg Oatmeal
Choline 4.7mg 30.8mg Bean
Vitamin K 0.4µg 0.8µg Bean
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Bean
Saturated Fat 0.226g 0.103g Bean
Monounsaturated Fat 0.391g 0.035g Oatmeal
Polyunsaturated fat 0.426g 0.172g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Oatmeal
11%
Bean
Minerals Daily Need Coverage Score
45%
Oatmeal
25%
Bean

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.32g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 46)
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.
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. 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/168128/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.