White beans vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Summary of differences between white beans and oatmeal

White beans has more copper, fiber, potassium, folate, and magnesium, while oatmeal has more iron, vitamin B3, vitamin B6, vitamin B2, and vitamin B1.
Oatmeal covers your daily need for iron, 28% more than white beans.
White beans contains 9 times more potassium than oatmeal. While white beans contains 561mg of potassium, oatmeal contains only 61mg.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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.

White beans

Oatmeal

Contains more MagnesiumMagnesium	+142.3%
Contains more CalciumCalcium	+12.5%
Contains more PotassiumPotassium	+819.7%
Contains more CopperCopper	+334.8%
Contains more ZincZinc	+122.6%
Contains more PhosphorusPhosphorus	+46.8%
Contains less SodiumSodium	-87.8%
Contains more ManganeseManganese	+14%

Contains more IronIron	+61.1%
Contains more SeleniumSelenium	+284.6%

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.

White beans

Oatmeal

Contains more Vitamin EVitamin E	+1242.9%
Contains more Vitamin KVitamin K	+775%
Contains more FolateFolate	+84.1%
Contains more CholineCholine	+646.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+120.3%
Contains more Vitamin B2Vitamin B2	+367.4%
Contains more Vitamin B3Vitamin B3	+2060.7%
Contains more Vitamin B5Vitamin B5	+38.4%
Contains more Vitamin B6Vitamin B6	+211.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.7mg	5.96mg	28%
Copper	0.287mg	0.066mg	25%
Fiber	6.3g	1.7g	18%
Vitamin B3	0.14mg	3.025mg	18%
Potassium	561mg	61mg	15%
Protein	9.73g	2.37g	15%
Vitamin B6	0.093mg	0.29mg	15%
Vitamin A	0µg	130µg	14%
Vitamin B2	0.046mg	0.215mg	13%
Vitamin B1	0.118mg	0.26mg	12%
Magnesium	63mg	26mg	9%
Folate	81µg	44µg	9%
Zinc	1.38mg	0.62mg	7%
Selenium	1.3µg	5µg	7%
Vitamin E	0.94mg	0.07mg	6%
Choline	35.1mg	4.7mg	6%
Phosphorus	113mg	77mg	5%
Calories	139kcal	68kcal	4%
Carbs	25.09g	11.67g	4%
Starch		10.37g	4%
Manganese	0.636mg	0.558mg	3%
Vitamin K	3.5µg	0.4µg	3%
Fats	0.35g	1.36g	2%
Polyunsaturated fat	0.152g	0.426g	2%
Vitamin B5	0.229mg	0.317mg	2%
Sodium	6mg	49mg	2%
Monounsaturated fat	0.031g	0.391g	1%
Saturated fat	0.091g	0.226g	1%
Calcium	90mg	80mg	1%
Net carbs	18.79g	9.97g	N/A
Sugar	0.34g	0.46g	N/A
Trans fat	0g	0.003g	N/A
Tryptophan	0.115mg	0.04mg	0%
Threonine	0.409mg	0.083mg	0%
Isoleucine	0.429mg	0.105mg	0%
Leucine	0.776mg	0.2mg	0%
Lysine	0.668mg	0.135mg	0%
Methionine	0.146mg	0.04mg	0%
Phenylalanine	0.526mg	0.13mg	0%
Valine	0.509mg	0.151mg	0%
Histidine	0.271mg	0.057mg	0%