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Mothbeans vs. Oats — In-Depth Nutrition Comparison

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What are the differences between mothbeans and oats?

  • Mothbeans is higher in folate; however, oats are richer in manganese, phosphorus, vitamin B1, copper, zinc, iron, vitamin B5, magnesium, and vitamin B2.
  • Oats' daily need coverage for manganese is 191% more.
  • Oats contain 3 times less folate than mothbeans. Mothbeans contains 143µg of folate, while oats contain 56µg.
  • Mothbeans has a lower glycemic index (30) than oats (59).

We used Mothbeans, mature seeds, cooked, boiled, without salt and Oats types in this article.

Infographic

Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Oats
Oats
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +70.2%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +41.1%
Contains more IronIron +50.3%
Contains more CopperCopper +281.7%
Contains more ZincZinc +572.9%
Contains more PhosphorusPhosphorus +248.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +832.8%

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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Oats
Oats
5
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 AVitamin A +∞%
Contains more FolateFolate +155.4%
Contains more Vitamin B1Vitamin B1 +515.3%
Contains more Vitamin B2Vitamin B2 +504.3%
Contains more Vitamin B3Vitamin B3 +43.9%
Contains more Vitamin B5Vitamin B5 +245%
Contains more Vitamin B6Vitamin B6 +28%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mothbeans Oats DV% diff.
Manganese 0.527mg 4.916mg 191%
Phosphorus 150mg 523mg 53%
Vitamin B1 0.124mg 0.763mg 53%
Copper 0.164mg 0.626mg 51%
Fiber 10.6g 42%
Zinc 0.59mg 3.97mg 31%
Folate 143µg 56µg 22%
Iron 3.14mg 4.72mg 20%
Vitamin B5 0.391mg 1.349mg 19%
Protein 7.81g 16.89g 18%
Magnesium 104mg 177mg 17%
Carbs 20.96g 66.27g 15%
Polyunsaturated fat 0.256g 2.535g 15%
Calories 117kcal 389kcal 14%
Fats 0.55g 6.9g 10%
Vitamin B2 0.023mg 0.139mg 9%
Calcium 3mg 54mg 5%
Selenium 2.8µg 5%
Saturated fat 0.124g 1.217g 5%
Monounsaturated fat 0.044g 2.178g 5%
Potassium 304mg 429mg 4%
Vitamin B3 0.668mg 0.961mg 2%
Vitamin B6 0.093mg 0.119mg 2%
Vitamin C 1mg 0mg 1%
Protein per 100 calories 6.7g 4.3g N/A
Calories per 10 g protein 150kcal 230kcal N/A
Weight per 100 calories 85g 26g N/A
Unsaturated / Saturated Fat ratio 2.4 3.9 N/A
Net carbs 20.96g 55.67g N/A
Sodium 10mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.05mg 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.388mg 0.694mg 0%
Leucine 0.525mg 1.284mg 0%
Lysine 0.425mg 0.701mg 0%
Methionine 0.075mg 0.312mg 0%
Phenylalanine 0.35mg 0.895mg 0%
Valine 0.25mg 0.937mg 0%
Histidine 0.263mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 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 +742.2%
Contains more ProteinProtein +116.3%
Contains more FatsFats +1154.5%
Contains more CarbsCarbs +216.2%
Contains more OtherOther +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 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 -89.8%
Contains more Mono. FatMonounsaturated fat +4850%
Contains more Poly. FatPolyunsaturated fat +890.2%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.