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  6. Oatmeal vs. White beans

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 RAE, 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.
Oatmeal
Oatmeal
2
:
8
White beans
White beans
Contains more Iron +61.1%
Contains more Selenium +284.6%
Contains more Calcium +12.5%
Contains more Magnesium +142.3%
Contains more Phosphorus +46.8%
Contains more Potassium +819.7%
Contains less Sodium -87.8%
Contains more Zinc +122.6%
Contains more Copper +334.8%
Contains more Manganese +14%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Iron +61.1%
Contains more Selenium +284.6%
Contains more Calcium +12.5%
Contains more Magnesium +142.3%
Contains more Phosphorus +46.8%
Contains more Potassium +819.7%
Contains less Sodium -87.8%
Contains more Zinc +122.6%
Contains more Copper +334.8%
Contains more Manganese +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.
Oatmeal
Oatmeal
6
:
3
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +120.3%
Contains more Vitamin B2 +367.4%
Contains more Vitamin B3 +2060.7%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +211.8%
Contains more Vitamin E +1242.9%
Contains more Folate +84.1%
Contains more Vitamin K +775%
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%
White 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% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +120.3%
Contains more Vitamin B2 +367.4%
Contains more Vitamin B3 +2060.7%
Contains more Vitamin B5 +38.4%
Contains more Vitamin B6 +211.8%
Contains more Vitamin E +1242.9%
Contains more Folate +84.1%
Contains more Vitamin K +775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
White beans
White beans
Contains more Fats +288.6%
Contains more Water +33.2%
Contains more Protein +310.5%
Contains more Carbs +115%
Contains more Other +207%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
White beans
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 Fats +288.6%
Contains more Water +33.2%
Contains more Protein +310.5%
Contains more Carbs +115%
Contains more Other +207%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +1161.3%
Contains more Polyunsaturated fat +180.3%
Contains less Saturated Fat -59.7%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +1161.3%
Contains more Polyunsaturated fat +180.3%
Contains less Saturated 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
Net carbs 9.97g 18.79g White beans
Protein 2.37g 9.73g White beans
Fats 1.36g 0.35g Oatmeal
Carbs 11.67g 25.09g White beans
Calories 68kcal 139kcal White beans
Starch 10.37g Oatmeal
Sugar 0.46g 0.34g White beans
Fiber 1.7g 6.3g White beans
Calcium 80mg 90mg White beans
Iron 5.96mg 3.7mg Oatmeal
Magnesium 26mg 63mg White beans
Phosphorus 77mg 113mg White beans
Potassium 61mg 561mg White beans
Sodium 49mg 6mg White beans
Zinc 0.62mg 1.38mg White beans
Copper 0.066mg 0.287mg White beans
Manganese 0.558mg 0.636mg White beans
Selenium 5µg 1.3µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.94mg White beans
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
Folate 44µg 81µg White beans
Vitamin K 0.4µg 3.5µg White beans
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
Trans Fat 0.003g 0g White beans
Saturated Fat 0.226g 0.091g White beans
Monounsaturated Fat 0.391g 0.031g Oatmeal
Polyunsaturated fat 0.426g 0.152g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal White 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
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.