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  6. Oat vs. Bean

Oat vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Oat and Bean?

  • The amount of Phosphorus, Iron, Vitamin B1, Copper, Magnesium, Zinc, Fiber, Folate, and Vitamin B2 in Oat is higher than in Bean.
  • Oat's daily need coverage for Phosphorus is 60% more.
  • Bean contains 16 times less Iron than Oat. Oat contains 4.72mg of Iron, while Bean contains 0.29mg.
  • Bean has less Saturated Fat.

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

Infographic

Oat vs Bean 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.
Oat
Oat
8
:
2
Bean
Bean
Contains more Iron +1527.6%
Contains more Magnesium +453.1%
Contains more Phosphorus +402.9%
Contains more Potassium +44.9%
Contains more Zinc +183.6%
Contains more Copper +203.9%
Contains less Sodium -50%
Equal in Calcium - 50
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +1527.6%
Contains more Magnesium +453.1%
Contains more Phosphorus +402.9%
Contains more Potassium +44.9%
Contains more Zinc +183.6%
Contains more Copper +203.9%
Contains less Sodium -50%
Equal in Calcium - 50

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.
Oat
Oat
5
:
5
Bean
Bean
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B3 +123.5%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.13
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B3 +123.5%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Bean
Bean
Contains more Protein +251.9%
Contains more Fats +1625%
Contains more Carbs +223.4%
Contains more Water +783.2%
Equal in Other - 1.71
Oat
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
Bean
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 Protein +251.9%
Contains more Fats +1625%
Contains more Carbs +223.4%
Contains more Water +783.2%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6122.9%
Contains more Polyunsaturated fat +1373.8%
Contains less Saturated Fat -91.5%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6122.9%
Contains more Polyunsaturated fat +1373.8%
Contains less Saturated Fat -91.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Bean Opinion
Net carbs 55.67g 14.99g Oat
Protein 16.89g 4.8g Oat
Fats 6.9g 0.4g Oat
Carbs 66.27g 20.49g Oat
Calories 389kcal 105kcal Oat
Sugar 7.78g Oat
Fiber 10.6g 5.5g Oat
Calcium 54mg 50mg Oat
Iron 4.72mg 0.29mg Oat
Magnesium 177mg 32mg Oat
Phosphorus 523mg 104mg Oat
Potassium 429mg 296mg Oat
Sodium 2mg 1mg Bean
Zinc 3.97mg 1.4mg Oat
Copper 0.626mg 0.206mg Oat
Manganese 4.916mg Oat
Selenium 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.763mg 0.15mg Oat
Vitamin B2 0.139mg 0.06mg Oat
Vitamin B3 0.961mg 0.43mg Oat
Vitamin B5 1.349mg Oat
Vitamin B6 0.119mg 0.13mg Bean
Folate 56µg 24µg Oat
Vitamin K 0.8µg Bean
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 0.103g Bean
Monounsaturated Fat 2.178g 0.035g Oat
Polyunsaturated fat 2.535g 0.172g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Bean
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
33%
Oat
11%
Bean
Minerals Daily Need Coverage Score
154%
Oat
25%
Bean

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.78g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 1.114g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Bean - 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.