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  6. Oat vs. White beans

Oat vs. White beans — In-Depth Nutrition Comparison

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How are Oat and White beans different?

  • Oat is higher than White beans in Manganese, Phosphorus, Vitamin B1, Copper, Magnesium, Zinc, Vitamin B5, Fiber, Iron, and Vitamin B2.
  • Oat covers your daily need of Manganese 186% more than White beans.
  • Oat contains 6 times more Vitamin B1 than White beans. Oat contains 0.763mg of Vitamin B1, while White beans contains 0.118mg.

Oats and Beans, white, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Oat vs White 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
White beans
White beans
Contains more Iron +27.6%
Contains more Magnesium +181%
Contains more Phosphorus +362.8%
Contains less Sodium -66.7%
Contains more Zinc +187.7%
Contains more Copper +118.1%
Contains more Manganese +673%
Contains more Calcium +66.7%
Contains more Potassium +30.8%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Iron +27.6%
Contains more Magnesium +181%
Contains more Phosphorus +362.8%
Contains less Sodium -66.7%
Contains more Zinc +187.7%
Contains more Copper +118.1%
Contains more Manganese +673%
Contains more Calcium +66.7%
Contains more Potassium +30.8%

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
5
:
3
White beans
White beans
Contains more Vitamin B1 +546.6%
Contains more Vitamin B2 +202.2%
Contains more Vitamin B3 +586.4%
Contains more Vitamin B5 +489.1%
Contains more Vitamin B6 +28%
Contains more Folate +44.6%
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%
White 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% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin B1 +546.6%
Contains more Vitamin B2 +202.2%
Contains more Vitamin B3 +586.4%
Contains more Vitamin B5 +489.1%
Contains more Vitamin B6 +28%
Contains more Folate +44.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
White beans
White beans
Contains more Protein +73.6%
Contains more Fats +1871.4%
Contains more Carbs +164.1%
Contains more Water +667.4%
Equal in Other - 1.75
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
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Protein +73.6%
Contains more Fats +1871.4%
Contains more Carbs +164.1%
Contains more Water +667.4%
Equal in Other - 1.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +1567.8%
Contains less Saturated Fat -92.5%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +1567.8%
Contains less Saturated Fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat White beans Opinion
Net carbs 55.67g 18.79g Oat
Protein 16.89g 9.73g Oat
Fats 6.9g 0.35g Oat
Carbs 66.27g 25.09g Oat
Calories 389kcal 139kcal Oat
Sugar 0.34g Oat
Fiber 10.6g 6.3g Oat
Calcium 54mg 90mg White beans
Iron 4.72mg 3.7mg Oat
Magnesium 177mg 63mg Oat
Phosphorus 523mg 113mg Oat
Potassium 429mg 561mg White beans
Sodium 2mg 6mg Oat
Zinc 3.97mg 1.38mg Oat
Copper 0.626mg 0.287mg Oat
Manganese 4.916mg 0.636mg Oat
Selenium 1.3µg White beans
Vitamin E 0.94mg White beans
Vitamin B1 0.763mg 0.118mg Oat
Vitamin B2 0.139mg 0.046mg Oat
Vitamin B3 0.961mg 0.14mg Oat
Vitamin B5 1.349mg 0.229mg Oat
Vitamin B6 0.119mg 0.093mg Oat
Folate 56µg 81µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.234mg 0.115mg Oat
Threonine 0.575mg 0.409mg Oat
Isoleucine 0.694mg 0.429mg Oat
Leucine 1.284mg 0.776mg Oat
Lysine 0.701mg 0.668mg Oat
Methionine 0.312mg 0.146mg Oat
Phenylalanine 0.895mg 0.526mg Oat
Valine 0.937mg 0.509mg Oat
Histidine 0.405mg 0.271mg Oat
Saturated Fat 1.217g 0.091g White beans
Monounsaturated Fat 2.178g 0.031g Oat
Polyunsaturated fat 2.535g 0.152g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat White 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
14%
White beans
Minerals Daily Need Coverage Score
154%
Oat
53%
White beans

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 1.126g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 59)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
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.
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.