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  6. Oatmeal vs. Beans

Oatmeal vs. Beans — In-Depth Nutrition Comparison

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Important differences between oatmeal and beans

  • Oatmeal has more iron, vitamin B3, vitamin B6, vitamin B2, vitamin B1, and vitamin A; however, beans have more copper, fiber, zinc, and potassium.
  • Oatmeal's daily need coverage for iron is 71% more.
  • Oatmeal has 7 times more vitamin B3 than beans. Oatmeal has 3.025mg of vitamin B3, while beans have 0.43mg.
  • Oatmeal has a higher glycemic index than beans.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Beans, baked, canned, no salt added.

Infographic

Oatmeal vs Beans 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more CalciumCalcium +60%
Contains more IronIron +1955.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +385.2%
Contains more CopperCopper +212.1%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -98%
~equal in Selenium ~4.5µg

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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Beans
Beans
3
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +603.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +123.1%
Contains more FolateFolate +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Beans DV% diff.
Iron 5.96mg 0.29mg 71%
Manganese 0.558mg 24%
Copper 0.066mg 0.206mg 16%
Vitamin B3 3.025mg 0.43mg 16%
Fiber 1.7g 5.5g 15%
Vitamin A 130µg 5µg 14%
Vitamin B2 0.215mg 0.06mg 12%
Vitamin B6 0.29mg 0.13mg 12%
Vitamin B1 0.26mg 0.15mg 9%
Potassium 61mg 296mg 7%
Zinc 0.62mg 1.4mg 7%
Vitamin B5 0.317mg 6%
Protein 2.37g 4.8g 5%
Folate 44µg 24µg 5%
Choline 4.7mg 30.8mg 5%
Starch 10.37g 4%
Phosphorus 77mg 104mg 4%
Vitamin C 0mg 3.1mg 3%
Carbs 11.67g 20.49g 3%
Calcium 80mg 50mg 3%
Calories 68kcal 105kcal 2%
Sodium 49mg 1mg 2%
Polyunsaturated fat 0.426g 0.172g 2%
Fats 1.36g 0.4g 1%
Magnesium 26mg 32mg 1%
Vitamin E 0.07mg 0.15mg 1%
Selenium 5µg 4.5µg 1%
Saturated fat 0.226g 0.103g 1%
Monounsaturated fat 0.391g 0.035g 1%
Protein per 100 calories 3.5g 4.6g N/A
Calories per 10 g protein 287kcal 219kcal N/A
Weight per 100 calories 147g 95g N/A
Net carbs 9.97g 14.99g N/A
Sugar 0.46g 7.78g N/A
Vitamin K 0.4µg 0.8µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +240%
Contains more WaterWater +15.7%
Contains more ProteinProtein +102.5%
Contains more CarbsCarbs +75.6%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1017.1%
Contains more Poly. FatPolyunsaturated fat +147.7%
Contains less Sat. FatSaturated fat -54.4%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.