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Oat vs Bean - In-Depth Nutrition Comparison

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Significant differences between Oat and Bean

  • Oat has more Manganese, Phosphorus, Zinc, and Vitamin B5, however Bean is richer in Folate, Copper, Potassium, Vitamin B6, Fiber, and Vitamin C.
  • Oat covers your daily Manganese needs 164% more than Bean.
  • Bean has 2 times less Zinc than Oat. Oat has 3.97mg of Zinc, while Bean has 2.28mg.

Specific food types used in this comparison are Oats and Beans, pinto, mature seeds, raw.

Infographic

Oat vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
4
Bean
Contains more Zinc +74.1%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Equal in Iron - 5.07
Equal in Magnesium - 176
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Zinc +74.1%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Equal in Iron - 5.07
Equal in Magnesium - 176

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
7
Bean
Contains more Vitamin B5 +71.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Equal in Vitamin B1 - 0.713
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin B5 +71.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B6 +298.3%
Contains more Folate +837.5%
Equal in Vitamin B1 - 0.713

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
70
Bean
Mineral Summary Score
112
Oat
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
129%
Bean
Carbohydrates
66%
Oat
63%
Bean
Fats
32%
Oat
6%
Bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Oat Bean Opinion
Calories 389 347 Oat
Protein 16.89 21.42 Bean
Fats 6.9 1.23 Oat
Vitamin C 0 6.3 Bean
Carbs 66.27 62.55 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 5.07 Bean
Calcium 54 113 Bean
Potassium 429 1393 Bean
Magnesium 177 176 Oat
Sugar 2.11 Oat
Fiber 10.6 15.5 Bean
Copper 0.626 0.893 Bean
Zinc 3.97 2.28 Oat
Starch 34.17 Bean
Phosphorus 523 411 Oat
Sodium 2 12 Oat
Vitamin A 0 0
Vitamin E 0.21 Bean
Vitamin D 0 0
Vitamin B1 0.763 0.713 Oat
Vitamin B2 0.139 0.212 Bean
Vitamin B3 0.961 1.174 Bean
Vitamin B5 1.349 0.785 Oat
Vitamin B6 0.119 0.474 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 56 525 Bean
Trans Fat 0 Oat
Saturated Fat 1.217 0.235 Bean
Monounsaturated Fat 2.178 0.229 Oat
Polyunsaturated fat 2.535 0.407 Oat
Tryptophan 0.234 0.237 Bean
Threonine 0.575 0.81 Bean
Isoleucine 0.694 0.871 Bean
Leucine 1.284 1.558 Bean
Lysine 0.701 1.356 Bean
Methionine 0.312 0.259 Oat
Phenylalanine 0.895 1.095 Bean
Valine 0.937 0.998 Bean
Histidine 0.405 0.556 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175199/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.