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  6. Oat vs. Bean raw

Oat vs. Bean raw — In-Depth Nutrition Comparison

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Significant differences between Oat and Bean raw

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

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

Infographic

Oat vs Bean raw 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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%
~equal in Magnesium ~176mg
~equal in Iron ~5.07mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.713mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +851.1%
Contains more Poly. FatPolyunsaturated fat +522.9%
Contains less Sat. FatSaturated Fat -80.7%

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 raw
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 raw Opinion
Calories 389kcal 347kcal Oat
Protein 16.89g 21.42g Bean raw
Fats 6.9g 1.23g Oat
Vitamin C 0mg 6.3mg Bean raw
Net carbs 55.67g 47.05g Oat
Carbs 66.27g 62.55g Oat
Magnesium 177mg 176mg Oat
Calcium 54mg 113mg Bean raw
Potassium 429mg 1393mg Bean raw
Iron 4.72mg 5.07mg Bean raw
Sugar 2.11g Oat
Fiber 10.6g 15.5g Bean raw
Copper 0.626mg 0.893mg Bean raw
Zinc 3.97mg 2.28mg Oat
Starch 34.17g Bean raw
Phosphorus 523mg 411mg Oat
Sodium 2mg 12mg Oat
Vitamin E 0.21mg Bean raw
Manganese 4.916mg 1.148mg Oat
Selenium 27.9µg Bean raw
Vitamin B1 0.763mg 0.713mg Oat
Vitamin B2 0.139mg 0.212mg Bean raw
Vitamin B3 0.961mg 1.174mg Bean raw
Vitamin B5 1.349mg 0.785mg Oat
Vitamin B6 0.119mg 0.474mg Bean raw
Vitamin K 5.6µg Bean raw
Folate 56µg 525µg Bean raw
Choline 66.2mg Bean raw
Saturated Fat 1.217g 0.235g Bean raw
Monounsaturated Fat 2.178g 0.229g Oat
Polyunsaturated fat 2.535g 0.407g Oat
Tryptophan 0.234mg 0.237mg Bean raw
Threonine 0.575mg 0.81mg Bean raw
Isoleucine 0.694mg 0.871mg Bean raw
Leucine 1.284mg 1.558mg Bean raw
Lysine 0.701mg 1.356mg Bean raw
Methionine 0.312mg 0.259mg Oat
Phenylalanine 0.895mg 1.095mg Bean raw
Valine 0.937mg 0.998mg Bean raw
Histidine 0.405mg 0.556mg Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Oat
67%
Bean raw
Minerals Daily Need Coverage Score
154%
Oat
131%
Bean raw

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 raw
Bean raw is lower in Saturated Fat (difference - 0.982g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Bean raw
Bean raw 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

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 raw - 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.