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Oatmeal vs. White beans — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and White beans

  • Oatmeal has more Iron, Vitamin B3, Vitamin B6, Vitamin A, Vitamin B2, and Vitamin B1, while White beans has more Copper, Fiber, Potassium, and Folate.
  • Oatmeal covers your daily need of Iron 28% more than White beans.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs White beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more IronIron +61.1%
Contains more SeleniumSelenium +284.6%
Contains more MagnesiumMagnesium +142.3%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +819.7%
Contains more CopperCopper +334.8%
Contains more ZincZinc +122.6%
Contains more PhosphorusPhosphorus +46.8%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +14%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin B2Vitamin B2 +367.4%
Contains more Vitamin B3Vitamin B3 +2060.7%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more Vitamin B6Vitamin B6 +211.8%
Contains more Vitamin EVitamin E +1242.9%
Contains more Vitamin KVitamin K +775%
Contains more FolateFolate +84.1%
Contains more CholineCholine +646.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +288.6%
Contains more WaterWater +33.2%
Contains more ProteinProtein +310.5%
Contains more CarbsCarbs +115%
Contains more OtherOther +207%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +1161.3%
Contains more Poly. FatPolyunsaturated fat +180.3%
Contains less Sat. FatSaturated Fat -59.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal White beans Opinion
Calories 68kcal 139kcal White beans
Protein 2.37g 9.73g White beans
Fats 1.36g 0.35g Oatmeal
Net carbs 9.97g 18.79g White beans
Carbs 11.67g 25.09g White beans
Magnesium 26mg 63mg White beans
Calcium 80mg 90mg White beans
Potassium 61mg 561mg White beans
Iron 5.96mg 3.7mg Oatmeal
Sugar 0.46g 0.34g White beans
Fiber 1.7g 6.3g White beans
Copper 0.066mg 0.287mg White beans
Zinc 0.62mg 1.38mg White beans
Starch 10.37g Oatmeal
Phosphorus 77mg 113mg White beans
Sodium 49mg 6mg White beans
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.94mg White beans
Manganese 0.558mg 0.636mg White beans
Selenium 5µg 1.3µg Oatmeal
Vitamin B1 0.26mg 0.118mg Oatmeal
Vitamin B2 0.215mg 0.046mg Oatmeal
Vitamin B3 3.025mg 0.14mg Oatmeal
Vitamin B5 0.317mg 0.229mg Oatmeal
Vitamin B6 0.29mg 0.093mg Oatmeal
Vitamin K 0.4µg 3.5µg White beans
Folate 44µg 81µg White beans
Trans Fat 0.003g 0g White beans
Choline 4.7mg 35.1mg White beans
Saturated Fat 0.226g 0.091g White beans
Monounsaturated Fat 0.391g 0.031g Oatmeal
Polyunsaturated fat 0.426g 0.152g Oatmeal
Tryptophan 0.04mg 0.115mg White beans
Threonine 0.083mg 0.409mg White beans
Isoleucine 0.105mg 0.429mg White beans
Leucine 0.2mg 0.776mg White beans
Lysine 0.135mg 0.668mg White beans
Methionine 0.04mg 0.146mg White beans
Phenylalanine 0.13mg 0.526mg White beans
Valine 0.151mg 0.509mg White beans
Histidine 0.057mg 0.271mg White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
White beans
Minerals Daily Need Coverage Score
45%
Oatmeal
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.135g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 79)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.