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Oats vs. Beans — In-Depth Nutrition Comparison

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What are the differences between oats and beans?

  • The amount of phosphorus, iron, vitamin B1, copper, magnesium, zinc, fiber, folate, and vitamin B2 in oats is higher than in beans.
  • Oats' daily need coverage for phosphorus is 60% more.
  • Beans contain 16 times less iron than oats. Oats contain 4.72mg of iron, while beans contain 0.29mg.
  • Beans have less saturated fat.
  • Beans have a lower glycemic index (33) than oats (59).

We used Oats and Beans, baked, canned, no salt added types in this article.

Infographic

Oats vs 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.
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +453.1%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +1527.6%
Contains more CopperCopper +203.9%
Contains more ZincZinc +183.6%
Contains more PhosphorusPhosphorus +402.9%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -50%
~equal in Calcium ~50mg

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.
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Beans
5
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +408.7%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B3Vitamin B3 +123.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Beans DV% diff.
Manganese 4.916mg 214%
Phosphorus 523mg 104mg 60%
Iron 4.72mg 0.29mg 55%
Vitamin B1 0.763mg 0.15mg 51%
Copper 0.626mg 0.206mg 47%
Magnesium 177mg 32mg 35%
Vitamin B5 1.349mg 27%
Protein 16.89g 4.8g 24%
Zinc 3.97mg 1.4mg 23%
Fiber 10.6g 5.5g 20%
Polyunsaturated fat 2.535g 0.172g 16%
Carbs 66.27g 20.49g 15%
Calories 389kcal 105kcal 14%
Fats 6.9g 0.4g 10%
Folate 56µg 24µg 8%
Selenium 4.5µg 8%
Vitamin B2 0.139mg 0.06mg 6%
Choline 30.8mg 6%
Monounsaturated fat 2.178g 0.035g 5%
Saturated fat 1.217g 0.103g 5%
Potassium 429mg 296mg 4%
Vitamin B3 0.961mg 0.43mg 3%
Vitamin C 0mg 3.1mg 3%
Vitamin A 0µg 5µg 1%
Vitamin E 0.15mg 1%
Vitamin B6 0.119mg 0.13mg 1%
Vitamin K 0.8µg 1%
Net carbs 55.67g 14.99g N/A
Calcium 54mg 50mg 0%
Sugar 7.78g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Beans
1
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 ProteinProtein +251.9%
Contains more FatsFats +1625%
Contains more CarbsCarbs +223.4%
Contains more WaterWater +783.2%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +6122.9%
Contains more Poly. FatPolyunsaturated fat +1373.8%
Contains less Sat. FatSaturated fat -91.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Beans - 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.