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Oats vs. Kidney beans raw — In-Depth Nutrition Comparison

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A recap on differences between oats and kidney beans raw

  • Oats are higher in manganese, vitamin B1, phosphorus, and vitamin B5, yet kidney beans raw is higher in folate, fiber, iron, copper, potassium, and vitamin B6.
  • Oats cover your daily manganese needs 169% more than kidney beans raw.
  • Oats contain 2 times more vitamin B5 than kidney beans raw. While oats contain 1.349mg of vitamin B5, kidney beans raw contains only 0.78mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Oats and Beans, kidney, all types, mature seeds, raw.

Infographic

Oats vs Kidney beans 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.
Oats
5
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +26.4%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +28.5%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +381.5%
Contains more CalciumCalcium +164.8%
Contains more PotassiumPotassium +227.7%
Contains more IronIron +73.7%
Contains more CopperCopper +53%

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
2
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +114.4%
Contains more Vitamin B6Vitamin B6 +233.6%
Contains more FolateFolate +603.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +731.3%
Contains more ProteinProtein +39.6%
Contains more WaterWater +42.9%
Contains more OtherOther +122.7%
~equal in Carbs ~60.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3303.1%
Contains more Poly. FatPolyunsaturated fat +454.7%
Contains less Sat. FatSaturated fat -90.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Kidney beans 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 Oats Kidney beans raw DV% diff.
Manganese 4.916mg 1.021mg 169%
Folate 56µg 394µg 85%
Fiber 10.6g 24.9g 57%
Iron 4.72mg 8.2mg 44%
Copper 0.626mg 0.958mg 37%
Potassium 429mg 1406mg 29%
Vitamin B6 0.119mg 0.397mg 21%
Vitamin B1 0.763mg 0.529mg 20%
Phosphorus 523mg 407mg 17%
Vitamin K 19µg 16%
Polyunsaturated fat 2.535g 0.457g 14%
Protein 16.89g 23.58g 13%
Zinc 3.97mg 2.79mg 11%
Vitamin B5 1.349mg 0.78mg 11%
Calcium 54mg 143mg 9%
Magnesium 177mg 140mg 9%
Fats 6.9g 0.83g 9%
Vitamin B3 0.961mg 2.06mg 7%
Selenium 3.2µg 6%
Vitamin B2 0.139mg 0.219mg 6%
Saturated fat 1.217g 0.12g 5%
Monounsaturated fat 2.178g 0.064g 5%
Vitamin C 0mg 4.5mg 5%
Calories 389kcal 333kcal 3%
Carbs 66.27g 60.01g 2%
Vitamin E 0.22mg 1%
Sodium 2mg 24mg 1%
Net carbs 55.67g 35.11g N/A
Sugar 2.23g N/A
Tryptophan 0.234mg 0.279mg 0%
Threonine 0.575mg 0.992mg 0%
Isoleucine 0.694mg 1.041mg 0%
Leucine 1.284mg 1.882mg 0%
Lysine 0.701mg 1.618mg 0%
Methionine 0.312mg 0.355mg 0%
Phenylalanine 0.895mg 1.275mg 0%
Valine 0.937mg 1.233mg 0%
Histidine 0.405mg 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Kidney beans 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%
Oats
56%
Kidney beans raw
Minerals Daily Need Coverage Score
154%
Oats
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 22mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 1.097g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans 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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.