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  6. Oat vs. Pinto beans

Oat vs. Pinto beans — In-Depth Nutrition Comparison

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Differences between Oat and Pinto beans

  • Oat has more Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, and Vitamin B5, while Pinto beans has more Folate, and Vitamin B6.
  • Oat's daily need coverage for Manganese is 194% higher.
  • Pinto beans contains 6 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Pinto beans contains 0.21mg.

The food types used in this comparison are Oats and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Oat vs Pinto 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
7
:
3
Pinto beans
Pinto beans
Contains more Calcium +17.4%
Contains more Iron +125.8%
Contains more Magnesium +254%
Contains more Phosphorus +255.8%
Contains more Zinc +305.1%
Contains more Copper +185.8%
Contains more Manganese +985.2%
Contains less Sodium -50%
Equal in Potassium - 436
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Calcium +17.4%
Contains more Iron +125.8%
Contains more Magnesium +254%
Contains more Phosphorus +255.8%
Contains more Zinc +305.1%
Contains more Copper +185.8%
Contains more Manganese +985.2%
Contains less Sodium -50%
Equal in Potassium - 436

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
Pinto beans
Pinto beans
Contains more Vitamin B1 +295.3%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +202.2%
Contains more Vitamin B5 +542.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +92.4%
Contains more Folate +207.1%
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%
Pinto 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% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin B1 +295.3%
Contains more Vitamin B2 +124.2%
Contains more Vitamin B3 +202.2%
Contains more Vitamin B5 +542.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +92.4%
Contains more Folate +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Pinto beans
Pinto beans
Contains more Protein +87.5%
Contains more Fats +961.5%
Contains more Carbs +152.7%
Contains more Other +47%
Contains more Water +665.8%
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
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Protein +87.5%
Contains more Fats +961.5%
Contains more Carbs +152.7%
Contains more Other +47%
Contains more Water +665.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +1537.6%
Contains more Polyunsaturated fat +978.7%
Contains less Saturated Fat -88.8%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +1537.6%
Contains more Polyunsaturated fat +978.7%
Contains less Saturated Fat -88.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Pinto beans Opinion
Net carbs 55.67g 17.22g Oat
Protein 16.89g 9.01g Oat
Fats 6.9g 0.65g Oat
Carbs 66.27g 26.22g Oat
Calories 389kcal 143kcal Oat
Starch 15.15g Pinto beans
Sugar 0.34g Oat
Fiber 10.6g 9g Oat
Calcium 54mg 46mg Oat
Iron 4.72mg 2.09mg Oat
Magnesium 177mg 50mg Oat
Phosphorus 523mg 147mg Oat
Potassium 429mg 436mg Pinto beans
Sodium 2mg 1mg Pinto beans
Zinc 3.97mg 0.98mg Oat
Copper 0.626mg 0.219mg Oat
Manganese 4.916mg 0.453mg Oat
Selenium 6.2µg Pinto beans
Vitamin E 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Vitamin B1 0.763mg 0.193mg Oat
Vitamin B2 0.139mg 0.062mg Oat
Vitamin B3 0.961mg 0.318mg Oat
Vitamin B5 1.349mg 0.21mg Oat
Vitamin B6 0.119mg 0.229mg Pinto beans
Folate 56µg 172µg Pinto beans
Vitamin K 3.5µg Pinto beans
Tryptophan 0.234mg 0.108mg Oat
Threonine 0.575mg 0.331mg Oat
Isoleucine 0.694mg 0.426mg Oat
Leucine 1.284mg 0.765mg Oat
Lysine 0.701mg 0.63mg Oat
Methionine 0.312mg 0.117mg Oat
Phenylalanine 0.895mg 0.531mg Oat
Valine 0.937mg 0.519mg Oat
Histidine 0.405mg 0.247mg Oat
Saturated Fat 1.217g 0.136g Pinto beans
Monounsaturated Fat 2.178g 0.133g Oat
Polyunsaturated fat 2.535g 0.235g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Pinto 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
24%
Pinto beans
Minerals Daily Need Coverage Score
154%
Oat
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 1.081g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.