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  6. Bean raw vs. Oats

Bean raw vs. Oats — In-Depth Nutrition Comparison

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Significant differences between bean raw and oats

  • Bean raw has more folate, copper, potassium, vitamin B6, fiber, and vitamin C; however, oats are richer in manganese, phosphorus, zinc, and vitamin B5.
  • Oats cover your daily manganese needs 164% more than bean raw.
  • Oats have a higher glycemic index. The glycemic index of oats is 59, while the glycemic index of bean raw is 33.

Specific food types used in this comparison are Beans, pinto, mature seeds, raw and Oats.

Infographic

Bean raw vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Oats
Oats
4
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 +109.3%
Contains more PotassiumPotassium +224.7%
Contains more CopperCopper +42.7%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +328.2%
~equal in Magnesium ~177mg
~equal in Iron ~4.72mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Oats
Oats
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +298.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +837.5%
Contains more Vitamin B5Vitamin B5 +71.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.763mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Oats DV% diff.
Manganese 1.148mg 4.916mg 164%
Folate 525µg 56µg 117%
Selenium 27.9µg 51%
Copper 0.893mg 0.626mg 30%
Potassium 1393mg 429mg 28%
Vitamin B6 0.474mg 0.119mg 27%
Fiber 15.5g 10.6g 20%
Phosphorus 411mg 523mg 16%
Zinc 2.28mg 3.97mg 15%
Starch 34.17g 14%
Polyunsaturated fat 0.407g 2.535g 14%
Choline 66.2mg 12%
Vitamin B5 0.785mg 1.349mg 11%
Protein 21.42g 16.89g 9%
Fats 1.23g 6.9g 9%
Vitamin C 6.3mg 0mg 7%
Calcium 113mg 54mg 6%
Vitamin B2 0.212mg 0.139mg 6%
Vitamin K 5.6µg 5%
Monounsaturated fat 0.229g 2.178g 5%
Iron 5.07mg 4.72mg 4%
Vitamin B1 0.713mg 0.763mg 4%
Saturated fat 0.235g 1.217g 4%
Calories 347kcal 389kcal 2%
Carbs 62.55g 66.27g 1%
Vitamin E 0.21mg 1%
Vitamin B3 1.174mg 0.961mg 1%
Protein per 100 calories 6.2g 4.3g N/A
Calories per 10 g protein 162kcal 230kcal N/A
Weight per 100 calories 29g 26g N/A
Unsaturated / Saturated Fat ratio 2.7 3.9 N/A
Net carbs 47.05g 55.67g N/A
Magnesium 176mg 177mg 0%
Sugar 2.11g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.237mg 0.234mg 0%
Threonine 0.81mg 0.575mg 0%
Isoleucine 0.871mg 0.694mg 0%
Leucine 1.558mg 1.284mg 0%
Lysine 1.356mg 0.701mg 0%
Methionine 0.259mg 0.312mg 0%
Phenylalanine 1.095mg 0.895mg 0%
Valine 0.998mg 0.937mg 0%
Histidine 0.556mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Oats
Oats
2
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 ProteinProtein +26.8%
Contains more WaterWater +37.8%
Contains more OtherOther +101.7%
Contains more FatsFats +461%
~equal in Carbs ~66.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -80.7%
Contains more Mono. FatMonounsaturated fat +851.1%
Contains more Poly. FatPolyunsaturated fat +522.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.