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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
5
:
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Contains more Manganese +328.2%
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 Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Phosphorus +27.3%
Contains less Sodium -83.3%
Contains more Zinc +74.1%
Contains more Manganese +328.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
2
:
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 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
Contains more Fats +461%
Contains more Protein +26.8%
Contains more Water +37.8%
Contains more Other +101.7%
Equal in Carbs - 62.55
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 Fats +461%
Contains more Protein +26.8%
Contains more Water +37.8%
Contains more Other +101.7%
Equal in Carbs - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +851.1%
Contains more Polyunsaturated fat +522.9%
Contains less Saturated Fat -80.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +851.1%
Contains more Polyunsaturated fat +522.9%
Contains less Saturated 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
Net carbs 55.67g 47.05g Oat
Protein 16.89g 21.42g Bean raw
Fats 6.9g 1.23g Oat
Carbs 66.27g 62.55g Oat
Calories 389kcal 347kcal Oat
Starch 34.17g Bean raw
Sugar 2.11g Oat
Fiber 10.6g 15.5g Bean raw
Calcium 54mg 113mg Bean raw
Iron 4.72mg 5.07mg Bean raw
Magnesium 177mg 176mg Oat
Phosphorus 523mg 411mg Oat
Potassium 429mg 1393mg Bean raw
Sodium 2mg 12mg Oat
Zinc 3.97mg 2.28mg Oat
Copper 0.626mg 0.893mg Bean raw
Manganese 4.916mg 1.148mg Oat
Selenium 27.9µg Bean raw
Vitamin E 0.21mg Bean raw
Vitamin C 0mg 6.3mg 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
Folate 56µg 525µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
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
Saturated Fat 1.217g 0.235g Bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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.