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  6. Oat vs. Kidney beans raw

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

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A recap on differences between Oat and Kidney beans raw

  • Oat is higher in Manganese, Vitamin B1, Phosphorus, and Vitamin B5, yet Kidney beans raw is higher in Folate, Fiber, Iron, Copper, Potassium, and Vitamin B6.
  • Oat covers your daily Manganese needs 169% more than Kidney beans raw.
  • Oat contains 2 times more Vitamin B5 than Kidney beans raw. While Oat contains 1.349mg of Vitamin B5, Kidney beans raw contains only 0.78mg.

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

Infographic

Oat 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.
Oat
Oat
5
:
5
Kidney beans raw
Kidney beans raw
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%
Contains more Manganese +381.5%
Contains more Calcium +164.8%
Contains more Iron +73.7%
Contains more Potassium +227.7%
Contains more Copper +53%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%
Contains more Manganese +381.5%
Contains more Calcium +164.8%
Contains more Iron +73.7%
Contains more Potassium +227.7%
Contains more Copper +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.
Oat
Oat
2
:
7
Kidney beans raw
Kidney beans raw
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Folate +603.6%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin B1 +44.2%
Contains more Vitamin B5 +72.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.6%
Contains more Vitamin B3 +114.4%
Contains more Vitamin B6 +233.6%
Contains more Folate +603.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +731.3%
Contains more Carbs +10.4%
Contains more Protein +39.6%
Contains more Water +42.9%
Contains more Other +122.7%
Equal in Carbs - 60.01
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 raw
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 Fats +731.3%
Contains more Carbs +10.4%
Contains more Protein +39.6%
Contains more Water +42.9%
Contains more Other +122.7%
Equal in Carbs - 60.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +454.7%
Contains less Saturated Fat -90.1%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +454.7%
Contains less Saturated 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.
Oat 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 Oat Kidney beans raw Opinion
Net carbs 55.67g 35.11g Oat
Protein 16.89g 23.58g Kidney beans raw
Fats 6.9g 0.83g Oat
Carbs 66.27g 60.01g Oat
Calories 389kcal 333kcal Oat
Sugar 2.23g Oat
Fiber 10.6g 24.9g Kidney beans raw
Calcium 54mg 143mg Kidney beans raw
Iron 4.72mg 8.2mg Kidney beans raw
Magnesium 177mg 140mg Oat
Phosphorus 523mg 407mg Oat
Potassium 429mg 1406mg Kidney beans raw
Sodium 2mg 24mg Oat
Zinc 3.97mg 2.79mg Oat
Copper 0.626mg 0.958mg Kidney beans raw
Manganese 4.916mg 1.021mg Oat
Selenium 3.2µg Kidney beans raw
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.763mg 0.529mg Oat
Vitamin B2 0.139mg 0.219mg Kidney beans raw
Vitamin B3 0.961mg 2.06mg Kidney beans raw
Vitamin B5 1.349mg 0.78mg Oat
Vitamin B6 0.119mg 0.397mg Kidney beans raw
Folate 56µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.234mg 0.279mg Kidney beans raw
Threonine 0.575mg 0.992mg Kidney beans raw
Isoleucine 0.694mg 1.041mg Kidney beans raw
Leucine 1.284mg 1.882mg Kidney beans raw
Lysine 0.701mg 1.618mg Kidney beans raw
Methionine 0.312mg 0.355mg Kidney beans raw
Phenylalanine 0.895mg 1.275mg Kidney beans raw
Valine 0.937mg 1.233mg Kidney beans raw
Histidine 0.405mg 0.656mg Kidney beans raw
Saturated Fat 1.217g 0.12g Kidney beans raw
Monounsaturated Fat 2.178g 0.064g Oat
Polyunsaturated fat 2.535g 0.457g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Kidney beans 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
33%
Oat
60%
Kidney beans raw
Minerals Daily Need Coverage Score
154%
Oat
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 22mg)
Which food is cheaper?
Oat
Oat 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. Oat - 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.