Oatmeal vs. Pinto beans — In-Depth Nutrition Comparison
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What are the main differences between oatmeal and pinto beans?
- Oatmeal is richer in iron, vitamin B3, vitamin B2, and vitamin A, yet pinto beans is richer in folate, fiber, copper, potassium, phosphorus, and vitamin E.
- Oatmeal's daily need coverage for iron is 48% higher.
- Pinto beans has a lower glycemic index than oatmeal.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, pinto, mature seeds, cooked, boiled, without salt types in this comparison.
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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.
| Contains more CalciumCalcium | +73.9% |
| Contains more IronIron | +185.2% |
| Contains more ManganeseManganese | +23.2% |
| Contains more MagnesiumMagnesium | +92.3% |
| Contains more PotassiumPotassium | +614.8% |
| Contains more CopperCopper | +231.8% |
| Contains more ZincZinc | +58.1% |
| Contains more PhosphorusPhosphorus | +90.9% |
| Contains less SodiumSodium | -98% |
| Contains more SeleniumSelenium | +24% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.7% |
| Contains more Vitamin B2Vitamin B2 | +246.8% |
| Contains more Vitamin B3Vitamin B3 | +851.3% |
| Contains more Vitamin B5Vitamin B5 | +51% |
| Contains more Vitamin B6Vitamin B6 | +26.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1242.9% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more FolateFolate | +290.9% |
| Contains more CholineCholine | +651.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 2.09mg | 48% |
| Folate | 44µg | 172µg | 32% |
| Fiber | 1.7g | 9g | 29% |
| Copper | 0.066mg | 0.219mg | 17% |
| Vitamin B3 | 3.025mg | 0.318mg | 17% |
| Vitamin A | 130µg | 0µg | 14% |
| Protein | 2.37g | 9.01g | 13% |
| Vitamin B2 | 0.215mg | 0.062mg | 12% |
| Potassium | 61mg | 436mg | 11% |
| Phosphorus | 77mg | 147mg | 10% |
| Vitamin B1 | 0.26mg | 0.193mg | 6% |
| Magnesium | 26mg | 50mg | 6% |
| Choline | 4.7mg | 35.3mg | 6% |
| Vitamin E | 0.07mg | 0.94mg | 6% |
| Carbs | 11.67g | 26.22g | 5% |
| Vitamin B6 | 0.29mg | 0.229mg | 5% |
| Manganese | 0.558mg | 0.453mg | 5% |
| Calories | 68kcal | 143kcal | 4% |
| Zinc | 0.62mg | 0.98mg | 3% |
| Calcium | 80mg | 46mg | 3% |
| Vitamin K | 0.4µg | 3.5µg | 3% |
| Sodium | 49mg | 1mg | 2% |
| Selenium | 5µg | 6.2µg | 2% |
| Vitamin B5 | 0.317mg | 0.21mg | 2% |
| Starch | 10.37g | 15.15g | 2% |
| Polyunsaturated fat | 0.426g | 0.235g | 1% |
| Vitamin C | 0mg | 0.8mg | 1% |
| Fats | 1.36g | 0.65g | 1% |
| Monounsaturated fat | 0.391g | 0.133g | 1% |
| Net carbs | 9.97g | 17.22g | N/A |
| Sugar | 0.46g | 0.34g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.136g | 0% |
| Tryptophan | 0.04mg | 0.108mg | 0% |
| Threonine | 0.083mg | 0.331mg | 0% |
| Isoleucine | 0.105mg | 0.426mg | 0% |
| Leucine | 0.2mg | 0.765mg | 0% |
| Lysine | 0.135mg | 0.63mg | 0% |
| Methionine | 0.04mg | 0.117mg | 0% |
| Phenylalanine | 0.13mg | 0.531mg | 0% |
| Valine | 0.151mg | 0.519mg | 0% |
| Histidine | 0.057mg | 0.247mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
9.01 g
Fats:
0.65 g
Carbs:
26.22 g
Water:
62.95 g
Other:
1.17 g
| Contains more FatsFats | +109.2% |
| Contains more WaterWater | +33.5% |
| Contains more ProteinProtein | +280.2% |
| Contains more CarbsCarbs | +124.7% |
| Contains more OtherOther | +105.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.136 g
Monounsaturated fat:
Mono. Fat
0.133 g
Polyunsaturated fat:
Poly. Fat
0.235 g
| Contains more Mono. FatMonounsaturated fat | +194% |
| Contains more Poly. FatPolyunsaturated fat | +81.3% |
| Contains less Sat. FatSaturated fat | -39.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
15.15 g
Sucrose:
0.34 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +46.1% |
| Contains more SucroseSucrose | +17.2% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
