Oats vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between oats and bean raw
- Oats have more manganese, phosphorus, zinc, and vitamin B5; however, bean raw is richer in folate, copper, potassium, vitamin B6, fiber, and vitamin C.
- Oats cover your daily manganese needs 164% more than bean raw.
- Bean raw has 2 times less zinc than oats. Oats have 3.97mg of zinc, while bean raw has 2.28mg.
- Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of bean raw is 33.
Specific food types used in this comparison are Oats and Beans, pinto, mature seeds, raw.
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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.
| Contains more ZincZinc | +74.1% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +328.2% |
| Contains more CalciumCalcium | +109.3% |
| Contains more PotassiumPotassium | +224.7% |
| Contains more CopperCopper | +42.7% |
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.
| Contains more Vitamin B5Vitamin B5 | +71.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +52.5% |
| Contains more Vitamin B3Vitamin B3 | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +298.3% |
| Contains more FolateFolate | +837.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 1.148mg | 164% |
| Folate | 56µg | 525µg | 117% |
| Selenium | 27.9µg | 51% | |
| Copper | 0.626mg | 0.893mg | 30% |
| Potassium | 429mg | 1393mg | 28% |
| Vitamin B6 | 0.119mg | 0.474mg | 27% |
| Fiber | 10.6g | 15.5g | 20% |
| Phosphorus | 523mg | 411mg | 16% |
| Zinc | 3.97mg | 2.28mg | 15% |
| Starch | 34.17g | 14% | |
| Polyunsaturated fat | 2.535g | 0.407g | 14% |
| Choline | 66.2mg | 12% | |
| Vitamin B5 | 1.349mg | 0.785mg | 11% |
| Fats | 6.9g | 1.23g | 9% |
| Protein | 16.89g | 21.42g | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Calcium | 54mg | 113mg | 6% |
| Vitamin B2 | 0.139mg | 0.212mg | 6% |
| Monounsaturated fat | 2.178g | 0.229g | 5% |
| Vitamin K | 5.6µg | 5% | |
| Saturated fat | 1.217g | 0.235g | 4% |
| Iron | 4.72mg | 5.07mg | 4% |
| Vitamin B1 | 0.763mg | 0.713mg | 4% |
| Calories | 389kcal | 347kcal | 2% |
| Vitamin B3 | 0.961mg | 1.174mg | 1% |
| Vitamin E | 0.21mg | 1% | |
| Carbs | 66.27g | 62.55g | 1% |
| Net carbs | 55.67g | 47.05g | N/A |
| Magnesium | 177mg | 176mg | 0% |
| Sugar | 2.11g | N/A | |
| Sodium | 2mg | 12mg | 0% |
| Tryptophan | 0.234mg | 0.237mg | 0% |
| Threonine | 0.575mg | 0.81mg | 0% |
| Isoleucine | 0.694mg | 0.871mg | 0% |
| Leucine | 1.284mg | 1.558mg | 0% |
| Lysine | 0.701mg | 1.356mg | 0% |
| Methionine | 0.312mg | 0.259mg | 0% |
| Phenylalanine | 0.895mg | 1.095mg | 0% |
| Valine | 0.937mg | 0.998mg | 0% |
| Histidine | 0.405mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +461% |
| Contains more ProteinProtein | +26.8% |
| Contains more WaterWater | +37.8% |
| Contains more OtherOther | +101.7% |
~equal in
Carbs
~62.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +851.1% |
| Contains more Poly. FatPolyunsaturated fat | +522.9% |
| Contains less Sat. FatSaturated fat | -80.7% |