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  6. Oatmeal vs. Kidney beans

Oatmeal vs. Kidney beans — In-Depth Nutrition Comparison

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Differences between Oatmeal and Kidney beans

  • Oatmeal has more Iron, Vitamin B3, Vitamin A RAE, Vitamin B6, and Vitamin B2, while Kidney beans has more Folate, Fiber, Copper, Potassium, and Phosphorus.
  • Oatmeal's daily need coverage for Iron is 47% higher.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Kidney beans 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.
Oatmeal
Oatmeal
4
:
6
Kidney beans
Kidney beans
Contains more Calcium +128.6%
Contains more Iron +168.5%
Contains more Manganese +29.8%
Contains more Selenium +354.5%
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +563.9%
Contains less Sodium -98%
Contains more Zinc +61.3%
Contains more Copper +227.3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +128.6%
Contains more Iron +168.5%
Contains more Manganese +29.8%
Contains more Selenium +354.5%
Contains more Magnesium +61.5%
Contains more Phosphorus +79.2%
Contains more Potassium +563.9%
Contains less Sodium -98%
Contains more Zinc +61.3%
Contains more Copper +227.3%

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.
Oatmeal
Oatmeal
7
:
3
Kidney beans
Kidney beans
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +270.7%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +141.7%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +2000%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +270.7%
Contains more Vitamin B3 +423.4%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +141.7%
Contains more Vitamin C +∞%
Contains more Folate +195.5%
Contains more Vitamin K +2000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Kidney beans
Kidney beans
Contains more Fats +172%
Contains more Water +25.5%
Contains more Protein +265.8%
Contains more Carbs +95.4%
Contains more Other +91.2%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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
Contains more Fats +172%
Contains more Water +25.5%
Contains more Protein +265.8%
Contains more Carbs +95.4%
Contains more Other +91.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +902.6%
Contains more Polyunsaturated fat +53.2%
Contains less Saturated Fat -67.7%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +902.6%
Contains more Polyunsaturated fat +53.2%
Contains less Saturated Fat -67.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Kidney beans Opinion
Net carbs 9.97g 16.4g Kidney beans
Protein 2.37g 8.67g Kidney beans
Fats 1.36g 0.5g Oatmeal
Carbs 11.67g 22.8g Kidney beans
Calories 68kcal 127kcal Kidney beans
Starch 10.37g Oatmeal
Sugar 0.46g 0.32g Kidney beans
Fiber 1.7g 6.4g Kidney beans
Calcium 80mg 35mg Oatmeal
Iron 5.96mg 2.22mg Oatmeal
Magnesium 26mg 42mg Kidney beans
Phosphorus 77mg 138mg Kidney beans
Potassium 61mg 405mg Kidney beans
Sodium 49mg 1mg Kidney beans
Zinc 0.62mg 1mg Kidney beans
Copper 0.066mg 0.216mg Kidney beans
Manganese 0.558mg 0.43mg Oatmeal
Selenium 5µg 1.1µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.03mg Oatmeal
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.26mg 0.16mg Oatmeal
Vitamin B2 0.215mg 0.058mg Oatmeal
Vitamin B3 3.025mg 0.578mg Oatmeal
Vitamin B5 0.317mg 0.22mg Oatmeal
Vitamin B6 0.29mg 0.12mg Oatmeal
Folate 44µg 130µg Kidney beans
Vitamin K 0.4µg 8.4µg Kidney beans
Tryptophan 0.04mg 0.104mg Kidney beans
Threonine 0.083mg 0.319mg Kidney beans
Isoleucine 0.105mg 0.41mg Kidney beans
Leucine 0.2mg 0.736mg Kidney beans
Lysine 0.135mg 0.607mg Kidney beans
Methionine 0.04mg 0.113mg Kidney beans
Phenylalanine 0.13mg 0.511mg Kidney beans
Valine 0.151mg 0.5mg Kidney beans
Histidine 0.057mg 0.238mg Kidney beans
Trans Fat 0.003g 0g Kidney beans
Saturated Fat 0.226g 0.073g Kidney beans
Monounsaturated Fat 0.391g 0.039g Oatmeal
Polyunsaturated fat 0.426g 0.278g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Kidney beans
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
27%
Oatmeal
19%
Kidney beans
Minerals Daily Need Coverage Score
45%
Oatmeal
38%
Kidney beans

Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.153g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 57)
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.

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