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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
4
Bean
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Contains more Calcium +109.3%
Contains more Potassium +224.7%
Contains more Copper +42.7%
Equal in Iron - 5.07
Equal in Magnesium - 176
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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

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

All nutrients comparison - raw data values

Nutrient Oat Bean Opinion
Net carbs 55.67g 47.05g Oat
Protein 16.89g 21.42g Bean
Fats 6.9g 1.23g Oat
Carbs 66.27g 62.55g Oat
Calories 389kcal 347kcal Oat
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Oat
Fiber 10.6g 15.5g Bean
Calcium 54mg 113mg Bean
Iron 4.72mg 5.07mg Bean
Magnesium 177mg 176mg Oat
Phosphorus 523mg 411mg Oat
Potassium 429mg 1393mg Bean
Sodium 2mg 12mg Oat
Zinc 3.97mg 2.28mg Oat
Copper 0.626mg 0.893mg Bean
Vitamin A 0IU 0IU
Vitamin E mg 0.21mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.763mg 0.713mg Oat
Vitamin B2 0.139mg 0.212mg Bean
Vitamin B3 0.961mg 1.174mg Bean
Vitamin B5 1.349mg 0.785mg Oat
Vitamin B6 0.119mg 0.474mg Bean
Folate 56µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.234mg 0.237mg Bean
Threonine 0.575mg 0.81mg Bean
Isoleucine 0.694mg 0.871mg Bean
Leucine 1.284mg 1.558mg Bean
Lysine 0.701mg 1.356mg Bean
Methionine 0.312mg 0.259mg Oat
Phenylalanine 0.895mg 1.095mg Bean
Valine 0.937mg 0.998mg Bean
Histidine 0.405mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.235g Bean
Monounsaturated Fat 2.178g 0.229g Oat
Polyunsaturated fat 2.535g 0.407g 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

People also compare

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

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.

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.