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Oat vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Oat and Kidney bean

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

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

Infographic

Oat vs Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
4
:
4
Kidney bean
Kidney bean
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%
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 17% 177% 127% 225% 38% 1% 109% 209%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Magnesium +26.4%
Contains more Phosphorus +28.5%
Contains less Sodium -91.7%
Contains more Zinc +42.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
2
:
7
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Kidney bean
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 bean Opinion
Net carbs 55.67g 35.11g Oat
Protein 16.89g 23.58g Kidney bean
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 bean
Calcium 54mg 143mg Kidney bean
Iron 4.72mg 8.2mg Kidney bean
Magnesium 177mg 140mg Oat
Phosphorus 523mg 407mg Oat
Potassium 429mg 1406mg Kidney bean
Sodium 2mg 24mg Oat
Zinc 3.97mg 2.79mg Oat
Copper 0.626mg 0.958mg Kidney bean
Vitamin E 0.22mg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.763mg 0.529mg Oat
Vitamin B2 0.139mg 0.219mg Kidney bean
Vitamin B3 0.961mg 2.06mg Kidney bean
Vitamin B5 1.349mg 0.78mg Oat
Vitamin B6 0.119mg 0.397mg Kidney bean
Folate 56µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.234mg 0.279mg Kidney bean
Threonine 0.575mg 0.992mg Kidney bean
Isoleucine 0.694mg 1.041mg Kidney bean
Leucine 1.284mg 1.882mg Kidney bean
Lysine 0.701mg 1.618mg Kidney bean
Methionine 0.312mg 0.355mg Kidney bean
Phenylalanine 0.895mg 1.275mg Kidney bean
Valine 0.937mg 1.233mg Kidney bean
Histidine 0.405mg 0.656mg Kidney bean
Saturated Fat 1.217g 0.12g Kidney bean
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 bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Oat
60%
Kidney bean
Minerals Daily Need Coverage Score
112%
Oat
143%
Kidney bean

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 bean
Kidney bean is lower in Saturated Fat (difference - 1.097g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Kidney bean - 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.