Oats vs. Kidney beans raw — In-Depth Nutrition Comparison
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A recap on the 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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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% |