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  6. Oat vs. Kidney beans

Oat vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between Oat and Kidney beans?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Iron, Zinc, Vitamin B5, and Fiber, while Kidney beans is higher in Folate.
  • Oat's daily need coverage for Manganese is 195% higher.
  • Kidney beans has 6 times less Vitamin B5 than Oat. Oat has 1.349mg of Vitamin B5, while Kidney beans has 0.22mg.

We used Oats and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Oat vs Kidney 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.
Oat
Oat
8
:
2
Kidney beans
Kidney beans
Contains more Calcium +54.3%
Contains more Iron +112.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +279%
Contains more Zinc +297%
Contains more Copper +189.8%
Contains more Manganese +1043.3%
Contains less Sodium -50%
Equal in Potassium - 405
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +54.3%
Contains more Iron +112.6%
Contains more Magnesium +321.4%
Contains more Phosphorus +279%
Contains more Zinc +297%
Contains more Copper +189.8%
Contains more Manganese +1043.3%
Contains less Sodium -50%
Equal in Potassium - 405

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
4
:
5
Kidney beans
Kidney beans
Contains more Vitamin B1 +376.9%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +513.2%
Contains more Vitamin C +∞%
Contains more Folate +132.1%
Equal in Vitamin B6 - 0.12
Oat
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin B1 +376.9%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B3 +66.3%
Contains more Vitamin B5 +513.2%
Contains more Vitamin C +∞%
Contains more Folate +132.1%
Equal in Vitamin B6 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Kidney beans
Kidney beans
Contains more Protein +94.8%
Contains more Fats +1280%
Contains more Carbs +190.7%
Contains more Other +57.8%
Contains more Water +714.4%
Oat
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +94.8%
Contains more Fats +1280%
Contains more Carbs +190.7%
Contains more Other +57.8%
Contains more Water +714.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +5484.6%
Contains more Polyunsaturated fat +811.9%
Contains less Saturated Fat -94%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +5484.6%
Contains more Polyunsaturated fat +811.9%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Kidney beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Kidney beans Opinion
Net carbs 55.67g 16.4g Oat
Protein 16.89g 8.67g Oat
Fats 6.9g 0.5g Oat
Carbs 66.27g 22.8g Oat
Calories 389kcal 127kcal Oat
Sugar 0.32g Oat
Fiber 10.6g 6.4g Oat
Calcium 54mg 35mg Oat
Iron 4.72mg 2.22mg Oat
Magnesium 177mg 42mg Oat
Phosphorus 523mg 138mg Oat
Potassium 429mg 405mg Oat
Sodium 2mg 1mg Kidney beans
Zinc 3.97mg 1mg Oat
Copper 0.626mg 0.216mg Oat
Manganese 4.916mg 0.43mg Oat
Selenium 1.1µg Kidney beans
Vitamin E 0.03mg Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.763mg 0.16mg Oat
Vitamin B2 0.139mg 0.058mg Oat
Vitamin B3 0.961mg 0.578mg Oat
Vitamin B5 1.349mg 0.22mg Oat
Vitamin B6 0.119mg 0.12mg Kidney beans
Folate 56µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.234mg 0.104mg Oat
Threonine 0.575mg 0.319mg Oat
Isoleucine 0.694mg 0.41mg Oat
Leucine 1.284mg 0.736mg Oat
Lysine 0.701mg 0.607mg Oat
Methionine 0.312mg 0.113mg Oat
Phenylalanine 0.895mg 0.511mg Oat
Valine 0.937mg 0.5mg Oat
Histidine 0.405mg 0.238mg Oat
Saturated Fat 1.217g 0.073g Kidney beans
Monounsaturated Fat 2.178g 0.039g Oat
Polyunsaturated fat 2.535g 0.278g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
19%
Kidney beans
Minerals Daily Need Coverage Score
154%
Oat
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.6)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 1.144g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.