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Oats vs. Broad beans — In-Depth Nutrition Comparison

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What are the differences between oats and broad beans?

  • Oats are higher in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, fiber, and vitamin B5; however, broad beans are richer in vitamin C.
  • Oats' daily need coverage for manganese is 202% more.
  • Broad beans contain 20 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while broad beans contain 0.066mg.
  • Oats have a lower glycemic index (59) than broad beans (79).

We used Oats and Broadbeans, immature seeds, cooked, boiled, drained, without salt types in this article.

Infographic

Oats vs Broad beans 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.
Oats
Oats
9
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +471%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +122.3%
Contains more IronIron +214.7%
Contains more CopperCopper +943.3%
Contains more ZincZinc +744.7%
Contains more PhosphorusPhosphorus +616.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1783.5%

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.
Oats
Oats
4
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +496.1%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B5Vitamin B5 +1943.9%
Contains more Vitamin B6Vitamin B6 +310.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +24.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~58µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Broad beans DV% diff.
Manganese 4.916mg 0.261mg 202%
Phosphorus 523mg 73mg 64%
Copper 0.626mg 0.06mg 63%
Vitamin B1 0.763mg 0.128mg 53%
Iron 4.72mg 1.5mg 40%
Magnesium 177mg 31mg 35%
Zinc 3.97mg 0.47mg 32%
Fiber 10.6g 3.6g 28%
Vitamin B5 1.349mg 0.066mg 26%
Protein 16.89g 4.8g 24%
Vitamin C 0mg 19.8mg 22%
Carbs 66.27g 10.1g 19%
Calories 389kcal 62kcal 16%
Polyunsaturated fat 2.535g 0.303g 15%
Fats 6.9g 0.5g 10%
Potassium 429mg 193mg 7%
Vitamin B6 0.119mg 0.029mg 7%
Monounsaturated fat 2.178g 0.02g 5%
Saturated fat 1.217g 0.142g 5%
Calcium 54mg 18mg 4%
Vitamin B2 0.139mg 0.09mg 4%
Selenium 1µg 2%
Sodium 2mg 41mg 2%
Vitamin A 0µg 14µg 2%
Vitamin B3 0.961mg 1.2mg 1%
Folate 56µg 58µg 1%
Net carbs 55.67g 6.5g N/A
Tryptophan 0.234mg 0.048mg 0%
Threonine 0.575mg 0.178mg 0%
Isoleucine 0.694mg 0.215mg 0%
Leucine 1.284mg 0.37mg 0%
Lysine 0.701mg 0.313mg 0%
Methionine 0.312mg 0.037mg 0%
Phenylalanine 0.895mg 0.195mg 0%
Valine 0.937mg 0.235mg 0%
Histidine 0.405mg 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more ProteinProtein +251.9%
Contains more FatsFats +1280%
Contains more CarbsCarbs +556.1%
Contains more OtherOther +91.1%
Contains more WaterWater +918.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +10790%
Contains more Poly. FatPolyunsaturated fat +736.6%
Contains less Sat. FatSaturated fat -88.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.