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.

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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

Beans

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

Beans

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			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%
Selenium		4.5µg	8%
Folate	56µg	24µg	8%
Vitamin B2	0.139mg	0.06mg	6%
Choline		30.8mg	6%
Saturated fat	1.217g	0.103g	5%
Monounsaturated fat	2.178g	0.035g	5%
Potassium	429mg	296mg	4%
Vitamin C	0mg	3.1mg	3%
Vitamin B3	0.961mg	0.43mg	3%
Vitamin A	0µg	5µg	1%
Vitamin E		0.15mg	1%
Vitamin B6	0.119mg	0.13mg	1%
Vitamin K		0.8µg	1%
Protein per 100 calories	4.3g	4.6g	N/A
Calories per 10 g protein	230kcal	219kcal	N/A
Weight per 100 calories	26g	95g	N/A
Unsaturated / Saturated Fat ratio	3.9	2	N/A
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%