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Yellow beans vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between yellow beans and oats?

  • Yellow beans are richer in folate, while oats are higher in manganese, copper, phosphorus, vitamin B1, iron, zinc, magnesium, and vitamin B5.
  • Oats' daily need coverage for manganese is 194% higher.
  • Yellow beans are lower in saturated fat.

We used Beans, yellow, mature seeds, cooked, boiled, without salt and Oats types in this comparison.

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Oats
Oats
8
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 more CalciumCalcium +14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +139.2%
Contains more PotassiumPotassium +32%
Contains more IronIron +90.3%
Contains more CopperCopper +236.6%
Contains more ZincZinc +274.5%
Contains more PhosphorusPhosphorus +185.8%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +980.4%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 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 KVitamin K +∞%
Contains more FolateFolate +44.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +308%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B5Vitamin B5 +489.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Oats DV% diff.
Manganese 0.455mg 4.916mg 194%
Copper 0.186mg 0.626mg 49%
Phosphorus 183mg 523mg 49%
Vitamin B1 0.187mg 0.763mg 48%
Iron 2.48mg 4.72mg 28%
Zinc 1.06mg 3.97mg 26%
Magnesium 74mg 177mg 25%
Vitamin B5 0.229mg 1.349mg 22%
Protein 9.16g 16.89g 15%
Polyunsaturated fat 0.466g 2.535g 14%
Carbs 25.28g 66.27g 14%
Calories 144kcal 389kcal 12%
Fats 1.08g 6.9g 9%
Folate 81µg 56µg 6%
Vitamin E 0.94mg 6%
Choline 35.2mg 6%
Monounsaturated fat 0.094g 2.178g 5%
Saturated fat 0.279g 1.217g 4%
Vitamin K 3.5µg 3%
Potassium 325mg 429mg 3%
Vitamin B2 0.103mg 0.139mg 3%
Selenium 1.3µg 2%
Vitamin B3 0.708mg 0.961mg 2%
Vitamin C 1.8mg 0mg 2%
Fiber 10.4g 10.6g 1%
Vitamin B6 0.129mg 0.119mg 1%
Calcium 62mg 54mg 1%
Net carbs 14.88g 55.67g N/A
Sugar 0.34g N/A
Sodium 5mg 2mg 0%
Tryptophan 0.108mg 0.234mg 0%
Threonine 0.386mg 0.575mg 0%
Isoleucine 0.405mg 0.694mg 0%
Leucine 0.732mg 1.284mg 0%
Lysine 0.629mg 0.701mg 0%
Methionine 0.138mg 0.312mg 0%
Phenylalanine 0.496mg 0.895mg 0%
Valine 0.479mg 0.937mg 0%
Histidine 0.255mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +666.2%
Contains more ProteinProtein +84.4%
Contains more FatsFats +538.9%
Contains more CarbsCarbs +162.1%
Contains more OtherOther +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 -77.1%
Contains more Mono. FatMonounsaturated fat +2217%
Contains more Poly. FatPolyunsaturated fat +444%

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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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.