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  6. Pinto beans vs. Oats

Pinto beans vs. Oats — In-Depth Nutrition Comparison

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Differences between pinto beans and oats

  • Pinto beans has more folate and vitamin B6, while oats have more manganese, phosphorus, vitamin B1, copper, iron, magnesium, zinc, and vitamin B5.
  • Oats' daily need coverage for manganese is 194% higher.
  • Oats contain 3 times less folate than pinto beans. Pinto beans contains 172µg of folate, while oats contain 56µg.
  • 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 Beans, pinto, mature seeds, cooked, boiled, without salt and Oats.

Infographic

Pinto beans vs Oats 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%
Oats
Oats
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
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%
~equal in Potassium ~429mg

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%
Oats
Oats
4
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +92.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +207.1%
Contains more CholineCholine +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
Oats
Oats
4
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
Contains more WaterWater +665.8%
Contains more ProteinProtein +87.5%
Contains more FatsFats +961.5%
Contains more CarbsCarbs +152.7%
Contains more OtherOther +47%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +1537.6%
Contains more Poly. FatPolyunsaturated fat +978.7%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.