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Pinto beans vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Pinto beans and Oatmeal?

  • Pinto beans is richer in Folate, Fiber, Copper, Potassium, Phosphorus, and Vitamin E , yet Oatmeal is richer in Iron, Vitamin B3, Vitamin A RAE, and Vitamin B2.
  • Oatmeal's daily need coverage for Iron is 48% higher.
  • Pinto beans has 13 times more Vitamin E than Oatmeal. Pinto beans has 0.94mg of Vitamin E , while Oatmeal has 0.07mg.

We used Beans, pinto, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Pinto beans vs Oatmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +614.8%
Contains more CopperCopper +231.8%
Contains more ZincZinc +58.1%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +24%
Contains more CalciumCalcium +73.9%
Contains more IronIron +185.2%
Contains more ManganeseManganese +23.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +1242.9%
Contains more Vitamin KVitamin K +775%
Contains more FolateFolate +290.9%
Contains more CholineCholine +651.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.7%
Contains more Vitamin B2Vitamin B2 +246.8%
Contains more Vitamin B3Vitamin B3 +851.3%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +26.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +280.2%
Contains more CarbsCarbs +124.7%
Contains more OtherOther +105.3%
Contains more FatsFats +109.2%
Contains more WaterWater +33.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated Fat -39.8%
Contains more Mono. FatMonounsaturated Fat +194%
Contains more Poly. FatPolyunsaturated fat +81.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +46.1%
Contains more SucroseSucrose +17.2%
Contains more GalactoseGalactose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pinto beans Oatmeal Opinion
Calories 143kcal 68kcal Pinto beans
Protein 9.01g 2.37g Pinto beans
Fats 0.65g 1.36g Oatmeal
Vitamin C 0.8mg 0mg Pinto beans
Net carbs 17.22g 9.97g Pinto beans
Carbs 26.22g 11.67g Pinto beans
Magnesium 50mg 26mg Pinto beans
Calcium 46mg 80mg Oatmeal
Potassium 436mg 61mg Pinto beans
Iron 2.09mg 5.96mg Oatmeal
Sugar 0.34g 0.46g Pinto beans
Fiber 9g 1.7g Pinto beans
Copper 0.219mg 0.066mg Pinto beans
Zinc 0.98mg 0.62mg Pinto beans
Starch 15.15g 10.37g Pinto beans
Phosphorus 147mg 77mg Pinto beans
Sodium 1mg 49mg Pinto beans
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.94mg 0.07mg Pinto beans
Manganese 0.453mg 0.558mg Oatmeal
Selenium 6.2µg 5µg Pinto beans
Vitamin B1 0.193mg 0.26mg Oatmeal
Vitamin B2 0.062mg 0.215mg Oatmeal
Vitamin B3 0.318mg 3.025mg Oatmeal
Vitamin B5 0.21mg 0.317mg Oatmeal
Vitamin B6 0.229mg 0.29mg Oatmeal
Vitamin K 3.5µg 0.4µg Pinto beans
Folate 172µg 44µg Pinto beans
Trans Fat 0g 0.003g Pinto beans
Choline 35.3mg 4.7mg Pinto beans
Saturated Fat 0.136g 0.226g Pinto beans
Monounsaturated Fat 0.133g 0.391g Oatmeal
Polyunsaturated fat 0.235g 0.426g Oatmeal
Tryptophan 0.108mg 0.04mg Pinto beans
Threonine 0.331mg 0.083mg Pinto beans
Isoleucine 0.426mg 0.105mg Pinto beans
Leucine 0.765mg 0.2mg Pinto beans
Lysine 0.63mg 0.135mg Pinto beans
Methionine 0.117mg 0.04mg Pinto beans
Phenylalanine 0.531mg 0.13mg Pinto beans
Valine 0.519mg 0.151mg Pinto beans
Histidine 0.247mg 0.057mg Pinto beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pinto beans Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Pinto beans
25%
Oatmeal
Minerals Daily Need Coverage Score
42%
Pinto beans
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.