Oats vs. Pinto beans — In-Depth Nutrition Comparison

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Differences between oats and pinto beans

Oats have more manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, and vitamin B5, while pinto beans has more folate and vitamin B6.
Oats' daily need coverage for manganese is 194% higher.
Pinto beans contains 6 times less vitamin B5 than oats. Oats contain 1.349mg of vitamin B5, while pinto beans contains 0.21mg.
Pinto beans has a lower glycemic index. The glycemic index of pinto beans is 39, while the glycemic index of oats is 59.

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

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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.

Oats

Pinto beans

Contains more MagnesiumMagnesium	+254%
Contains more CalciumCalcium	+17.4%
Contains more IronIron	+125.8%
Contains more CopperCopper	+185.8%
Contains more ZincZinc	+305.1%
Contains more PhosphorusPhosphorus	+255.8%
Contains more ManganeseManganese	+985.2%

Contains less SodiumSodium

-50%

~equal in Potassium ~436mg

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

Pinto beans

Contains more Vitamin B1Vitamin B1	+295.3%
Contains more Vitamin B2Vitamin B2	+124.2%
Contains more Vitamin B3Vitamin B3	+202.2%
Contains more Vitamin B5Vitamin B5	+542.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+92.4%
Contains more FolateFolate	+207.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.453mg	194%
Phosphorus	523mg	147mg	54%
Vitamin B1	0.763mg	0.193mg	48%
Copper	0.626mg	0.219mg	45%
Iron	4.72mg	2.09mg	33%
Magnesium	177mg	50mg	30%
Folate	56µg	172µg	29%
Zinc	3.97mg	0.98mg	27%
Vitamin B5	1.349mg	0.21mg	23%
Protein	16.89g	9.01g	16%
Polyunsaturated fat	2.535g	0.235g	15%
Carbs	66.27g	26.22g	13%
Calories	389kcal	143kcal	12%
Selenium		6.2µg	11%
Fats	6.9g	0.65g	10%
Vitamin B6	0.119mg	0.229mg	8%
Fiber	10.6g	9g	6%
Vitamin E		0.94mg	6%
Choline		35.3mg	6%
Vitamin B2	0.139mg	0.062mg	6%
Starch		15.15g	6%
Monounsaturated fat	2.178g	0.133g	5%
Saturated fat	1.217g	0.136g	5%
Vitamin B3	0.961mg	0.318mg	4%
Vitamin K		3.5µg	3%
Vitamin C	0mg	0.8mg	1%
Calcium	54mg	46mg	1%
Net carbs	55.67g	17.22g	N/A
Potassium	429mg	436mg	0%
Sugar		0.34g	N/A
Sodium	2mg	1mg	0%
Tryptophan	0.234mg	0.108mg	0%
Threonine	0.575mg	0.331mg	0%
Isoleucine	0.694mg	0.426mg	0%
Leucine	1.284mg	0.765mg	0%
Lysine	0.701mg	0.63mg	0%
Methionine	0.312mg	0.117mg	0%
Phenylalanine	0.895mg	0.531mg	0%
Valine	0.937mg	0.519mg	0%
Histidine	0.405mg	0.247mg	0%